Ep. 5: How to Perform Intervals for Your Races and Rides
Frank Overton
This week we're going an inch deep and a mile wide on the science of intervals for each of the primary disciplines of cycling so you can train smarter! Intervals are an essential component of a well-designed training plan, and each event or sector of bike racing and training requires different kinds of intervals. In this episode, we talk intervals for:
- Criteriums
- Road races
- Time trials
- Stage races
- Hill climbs
- Cyclocross
- Cross country mountain biking
- Marathon/distance mountain biking
- Gravel/fondos
Now go do some intervals! Thank you for tuning in to the podcast, and for all of the great feedback on the show. If you have questions, ping us on Twitter @fascat and @jacksonlong, or by commenting below.
Don't forget to subscribe to the show on your favorite podcast platform, and leave us a review on the iTunes store with your favorite thing about the podcast or how we can improve! Copyright © 2019 FasCat Coaching - all rights reserved.
Join our *FREE* Athlete Forum to nerd out with FasCat coaches and athletes about your FTP, race data, power based training, or anything related to going fast on the bike!
Follow us on social media: Facebook: https://www.facebook.com/fascatcoaching/
Instagram: @fascatfh Twitter: @FasCat and YouTube: https://www.youtube.com/c/FasCatCoaching
Intro music: David Cutter Music // https://davidcuttermusic.com/
Foundation : 3 Weeks
- Perfect for all cyclists beginning off season training
- Raise your CTL and the all-important muscle tension intervals
Phil Gaimon's FONDO
- Complete similar workouts to what Phil does to prepare for all his KOM's
- Sweet Spot training, threshold intervals, and some anaerobic work
Phil Gaimon's Strava PR Plan
- Perfect Plan for Those with Less Training Time, starts at 15 minutes per day
- VO2's, 1 minuters, Tabatas, threshold, suprathreshold, and even Sweet Spot
Road Race In-Season
- Weekend racing and group rides with weekday training and recovery
- anaerobic efforts like criss cross, Over/Unders Sweet Spot, Threshold
Road Racing Intervals
- Increase your functional and race-specific power output
- Includes Sweet Spot, VO2, Anaerobic, Threshold
