We did a great indoor session the other night. It was that much fun I thought it best to share.
We start with a 20 min warm up including 6 x 1min single leg drills in a large gear. The reason for this was mainly technique and getting a feel of the pedal circle. We did 1 min single leg into 1 minute both legs straight into another minute single leg. By the end of the 6 minutes the hip flexors and shin muscles started to complain. We also did a series of 6 x 15 second sprints with 45 seconds rest. Into 10 minutes of good tempo riding at a cadence of 100 rpm.
The main set went like this.
4 x 12 min Intervals with a 3 min recovery
The 12mins was broken up into
9 minutes riding just below our Threshold at a cadence of 90rpm
Into Interval 1: At 9mins do a 15 sec power sprint at 1 gears harder, then returning to our base cadence of 90 rpm for the remainder 2:45
Interval 2: At 9 minutes do a 30 sec power sprint at 2 gears harder, then returning to our base cadence of 90 rpm for the remainder 2:30
Interval 3: At 9 minutes do a 45 sec power sprint at 3 gears harder, then returning to our base cadence of 90 rpm for the remainder 2:15
Interval 4: At 9 minutes do a 60 sec power sprint at 2, 3 gears harder, then returning to our base cadence of 90 rpm for remainder 2:00
The idea is after the sprint at nine minute, is to get back into your rhythm as soon as possible. Watch how long it takes your heart rate to come down and you regain control.
Session Goal: I wanted the athletes to understand the importance of pacing when riding at Threshold for around the hour. Putting the power sprints in help disrupt their rhythm and took them into a different zone. The hardest part was the ability to recover while maintaining their base intensity and cadence of 90 after the sprint. The mental and physical difficulties were increased as time went on.
Outcome: Other than 10 very tired athletes, they all could see the importance of interval training that takes you in and out of different intensity zones and how it affects your goal outcome.
Give it ago and let us know how it affected you!