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INTERVALS
Interval training involves changing your intensity throughout a drill or workout
— alternating between high-intensity training and low-intensity recovery. Interval
training improves both aerobic and anaerobic capacity. Continuous, slow distance
training increases aerobic capacity only.
PYRAMID
The pyramid drill is designed to teach riders how
to sustain longer, more challenging work intervals
with fixed periods of rest. This drill has two
unique qualities:
1.
The first work interval sets the timing for all of
the recovery periods. If you choose 30 seconds
as your first work interval, all of the subsequent
recovery periods will be 30 seconds.
2.
The first work interval also establishes the
amount of time you add on or subtract for the
other work intervals. Using the above example,
your next work interval will be 60 seconds, then
90 seconds, etc. When you’re ready to come down
the pyramid, you’ll subtract 30 seconds from the
last interval.
Utilize the heart rate feature to maintain a
consistent heart rate at lactate threshold
during the work interval and to identify how
well the heart rate is returning to aerobic
intensity during the recovery.
Utilize the same resistance level for recovery
periods or to try to come back to the same
power output (Watts) during recovery.
LADDERS
Work intervals and recovery intervals
progressively increase in intensity through the
energy systems. For example, 30 seconds work
and 30 seconds recovery, 45 seconds work and
45 seconds recovery, three minutes work and
three minutes recovery.
Utilize consistent recovery gear levels and
try to maintain the same RPM throughout
the work interval.
SPEEDPLAY
Speedplay is work and recovery intervals without
a set system. The instructor decides how hard to
work the riders. Speedplay is more creative than a
timed interval and is a great change of pace from
a prescribed program. Observe the riders and
train them accordingly.
Speedplay’s lack of order can be challenging
mentally for riders. Use a fixed time for the
length of the drill.
Encourage your riders to achieve similar
power outputs with each work interval.
THE TABATA METHOD
Developed in 1996 by Dr. Izumi Tabata of Japan,
Tabata involves high-intensity spurts at 170% of
one’s VO2 max. The workouts total four minutes
and involve 20 seconds of high intensity followed
by 10 seconds of rest for eight cycles. Real world
sets are not taught at the same intensity as
the original protocol. Encourage riders to cycle
outside of their comfort zone by attacking out
of the saddle and then sitting to ride as hard as
they can for 20 seconds. Follow with 10 seconds of
recovery with easy pedaling.
Observe power output on each of the
20-second work sets. Try to maintain similar
high-power outputs each set.
DRILLS
