How To Get The Most Out Of Interval Training with GCN
Source: GCN Youtube Channel: How To Get The Most Out Of Interval Training
Video How To Get The Most Out Of Interval Training with Global Cycling Network
Video How To Get The Most Out Of Interval Training with Global Cycling Network YouTube Channel.
How To Get The Most Out Of Interval Training
Global Cycling Network: Mastering Interval Training
Interval training is a game-changer when it comes to elevating your cycling performance. It’s a highly effective training method that involves alternating between high and low intensities to maximize your training sessions. In this article, we will explore the art of interval training and how to make the most out of your rides by incorporating intervals into your training regimen.
Understanding Interval Training
Interval training involves alternating between periods of high-intensity efforts followed by periods of lower intensity or rest. This can range from short, explosive sprints lasting 20 seconds to longer efforts of 3 minutes or even 30-minute blocks of intervals at a certain intensity. The key is to push yourself to your limits during the high-intensity efforts and then allow your body to recover during the low-intensity periods.
The Structure of Interval Training
There are no set rules on how to structure an interval session, but the basic principle remains the same – alternating between high and low intensities. A typical interval session could include a warm-up, several sets of high-intensity efforts followed by short rests, and a longer rest period between sets. This focused training approach allows cyclists to maximize their time and see significant improvements in their performance.
Planning for Interval Training
Before diving into an interval training session, it’s essential to plan and prepare for the ride. A thorough warm-up is crucial to prepare your body for the high-intensity efforts ahead. Additionally, choosing the right roads for your intervals is key. Roads with minimal traffic lights, junctions, or heavy traffic are ideal for interval training. Smooth, flat roads provide the perfect setting for short, explosive efforts, while consistent gradients are ideal for longer hill repeats.
Executing Interval Training
Once you’ve planned and prepared for your interval training session, it’s time to execute the intervals. After a thorough warm-up, allow yourself a few minutes of easy pedaling to catch your breath and prepare for the efforts ahead. When it comes to the high-intensity efforts, it’s crucial to pace yourself and maintain a consistent power output throughout. The rest periods should be used to recover, lower your heart rate, and rehydrate before diving into the next effort.
The Unpredictable Nature of Intervals
Interval training can be challenging, and it’s normal to experience varying levels of difficulty during the sessions. If you find yourself struggling to complete the intervals, it’s okay to adjust the power or intensity to make them more manageable. As you progress, it’s essential to increase the intensity of your intervals to continue challenging yourself and seeing improvements in your performance.
Incorporating Technology into Interval Training
To make the most out of your interval training, consider using technology to track and monitor your efforts. Adding interval workouts to your cycling computer or head unit can provide real-time data and guidance, allowing you to focus on the efforts without having to calculate durations or power outputs in your head. The Wahoo system app, for example, offers a variety of outdoor interval sessions that you can easily add to your head unit for seamless tracking and monitoring during your rides.
Exploring Favorite Intervals
Interval training offers a diverse range of options, from short, explosive sprints to longer hill repeats, allowing cyclists to tailor their training to their specific goals and preferences. Whether it’s testing your power output with short, intense sprints or building strength and endurance with longer efforts, there are countless ways to incorporate intervals into your training regimen.
In conclusion, mastering the art of interval training can elevate your cycling performance and lead to significant improvements in your fitness and power output. By incorporating intervals into your training regimen, you can maximize your time on the bike and see tangible results in your performance. So, the next time you’re planning your training rides, consider incorporating interval training to take your cycling to the next level.
Whether you’re a seasoned cyclist looking to optimize your training or a beginner aiming to enhance your performance, interval training offers a valuable and effective method to elevate your cycling game. So, lace up your shoes, hop on your bike, and get ready to master the art of interval training for a more powerful and efficient ride.
The opinions expressed in this space are the sole responsibility of the YouTube Channel Global Cycling Network and do not necessarily represent the views of CicloNews.
