Q & A for Interval training!

Steve Owens

A question from an athlete and my response.

Q: In my efforts to improve my racing I have been doing intervals, but to be honest I don't know the theory behind them - just that climbing really hard 2x per week makes me faster. There is a short, very steep hill close to where I ride which I can climb in about 2 minutes. I do it 6 times and get bored.

There is a longer somewhat steep hill I can easily get to which takes me 7 minutes to climb. I do it 2 or 3 times and return via a long gradual road. I prefer this one because the grade is much more similar to what I've raced on and I like that it builds endurance.

So, which one should I be doing to be a better climber come race day? My weaknesses in races are the long sustained climbs. After 10 minutes of climbing I start to get passed . . .

A: It's a good thing to understand why you're doing the intervals and that there are many different types of intervals that stress different energy systems. You don't always have to be going full out to call it an interval.

For Example, early in the season I'll have my athletes do strength endurance intervals - on average they are about 8 minutes in duration and repeated anywhere from 4-12 times depending on ability level. These intervals are zone 3 intervals (below Lactate threshold) and are generally done on a steep hill in 1 gear harder than you would normally climb. Resting about 2-2.5 minutes between each. The idea is to build Power (work over time), translating the strength (maximal work) gained in weight lifting to the bike. Again, these intervals are early preparation intervals - when you would be lifting weights.

Another type of interval is the type of interval it sounds like you're doing now. Short, intense intervals with little recovery time in between them. I.e.-zone 5 Heart Rate; anywhere from 3-12 times ranging from 1-3 minutes; recovery anywhere from 1-5 minutes. I wouldn't do these intervals until you've first built a strong endurance foundation then your strength and power, then some work on your lactate threshold. THEN* you are ready to do those short and intense intervals. (Think of the above as a pyramid with endurance on the bottom and zone 5 intervals as very fine tuning and the top of the pyramid).

There's always a specific reason to do the intervals - Length, rest in between intervals and number of intervals will all work differently upon different energy systems. I would suggest not just going out there and doing intervals. Find a plan to work, and then work your plan! Think long term and short term and put together some goals for both. Concentrate on those goals and you will achieve them!