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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!
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Comments (8)
Another great podcast! I didnt hear much about rpm. I typically do VO2 at around 90-95 rpm. But when I do them at 100+, I feel like Im working my leg speed and cardiovascular system much more. Is one better than the other? Or am I just working different systems? Also, I assume 1 minute and 30/30 intervals for crits and cx racing should be done at 100+ rpm…?
Thanks!!
Right on Sonny! I don’t prescrib intervals by cadence. Just full gas – most athletes default to their natural cadences bw 80-105rpms. Less than 80 and then yea, there is work to be down to raise one’s cadence. Power is king, focus on making as much as you can at whatever cadence that is (unless you race the track). As far as I know there is no such thing as working different energy systems at different cadences. Intensity (power) determines that. G’luck!
Sonny, I’ve wondered about this too. For me, Joe Friel’s basic skills / advanced skills triangle has one potential answer. I think his belief is that riding above threshold – an advanced skill – depends upon the basic skills of aerobic endurance and speed skill, i.e. your cardio system and your ability to turn the pedals at a high cadence. At a lower cadence (80’s) you’re using more of your muscular endurance, an advanced skill which is the product of aerobic endurance and muscular force.
You are making ‘it’ intervals too complicated. Just go as hard as you can. Don’t be worrying about cadence until after you’ve seen your performance for the workout. I am 99.789% sure you’ll do just fine pedalling as hard as you can.
I didn’t understand much of what you where talking about, might be OK for the pros however.
For a beginner who’s likely never done intervals you can’t shorthand to just number you need to have just a little explanation of what they mean.
Otherwise thank you for the podcast still enjoyed it.
Sorry about that Alistair – I/we were mainly speaking to our community of athletes that use our training plans. Try one out I think it will make sense afterwards: https://fascatcoaching.com/product-category/plan-type/interval-plans/
Excellent podcast! I know this was high level in many respects but would have like to hear your approach to build for sustained power after a big V02 breakaway effort in a Road Race. For the Tabata CX work, how far out before the season starts would you start to incorporate these for your athletes?
Thanks for the kudos! For the VO2 breakaway efforts from road race, I recommend “Over Unders” found in our sweet spot part 3 plan https://fascatcoaching.com/training-plans/sweet-spot-part-3/
For Cyclocross Tabata work I recommend once a week for 2-3 weeks prior to your first A race: https://fascatcoaching.com/tips/tabata-intervals/