Professional cyclists require intensive training in order to compete, while riders who aren’t pros often have limited amounts of time available for moderate intensity cycling workouts.
Interval sessions offer riders an effective means of increasing cycling speed and stamina. Here’s how to do it:
Power
Interval training enables cyclists to rapidly burn calories and become fitter more quickly than simply riding at a constant pace. Furthermore, interval training can be used to develop aerobic and anaerobic energy systems, increase VO2 max and help build strong muscles.
Interval rides differ from steady-state rides in that they alternate periods of high intensity work and recovery that target specific energy systems. Phosphagen energy system contributes to short, anaerobic bursts like sprints; glycolytic and oxidative systems supply medium-length efforts lasting 30-5 minutes; while aerobic energy provides long endurance efforts lasting six+ hours.
No matter your level, intervals are an integral component of every cycling program, from elite racers to beginner riders. But in order to experience their full benefits, intervals must be done properly: ensure proper warming up, heart rate zones and power targets as well as planning that fits with your goal events.
Endurance
Cycling requires aerobic endurance, and interval training helps build it. High-intensity interval training (HIIT), an increasingly popular form of cardio exercise among runners and cyclists alike, consists of short bursts of intense cardiovascular exercise followed by shorter rest periods – it’s not limited to cycling though; you can use HIIT for any form of cardio exercise! HIIT workout styles such as this have even proven useful in physical rehabilitation programs!
HIIT training can be effective at increasing aerobic endurance and raising VO2max to your genetic limit, making this form of exercise especially suitable for athletes competing in multi-sprint events like rugby, soccer or basketball. In particular, it benefits cardiorespiratory endurance without negatively impacting anaerobic power as long distance running or swimming would do.
Non-professional cyclists typically have limited training time available to them, making interval training an essential way of meeting fitness gains faster in less time. You can tailor interval workouts and programs specifically to address energy systems or your goal event requirements.
Flexibility
Engaging in short, intense interval workouts can help increase cycling speed by creating a more efficient pedal stroke and eliminating “dead spots”. By harnessing all your energy to propel forward motion instead of being lost through frictional losses, these workouts can help boost cycling speeds dramatically.
HIIT, or high-intensity interval training, has quickly become a go-to method of fitness training in recent years, offering quick ways to burn calories quickly while improving strength and stamina. Not just limited to gym goers either – cyclists can reap the benefits of this dynamic tool as well.
High-intensity interval sessions can give your power and endurance an added boost, helping you prepare for races or ride longer periods with ease. But first it is essential to build up endurance through long, zone 2 rides so your body is prepared for structured interval training without succumbing to injury prematurely.
Mental Strength
Interval workouts can help you burn calories and build aerobic fitness, but they also develop your mind. Being able to manage emotions during intense training sessions is equally as essential. To be successful at long endurance challenges, one needs the mental strength necessary to survive the periods of self-doubt, fear, boredom anxiety or pain associated with endurance cycling challenges – having mental strength will determine your cycling success or failure!
Interval workouts that will maximize cycling potential resemble those used by professional athletes: alternating hard and easy efforts over a specific duration. You can customize this structure according to your goals – for instance, as race day approaches, your interval workouts should narrow in focus to reflect what intensity of effort will be encountered on race day – this will allow you to maximize cycling potential on race day!https://www.youtube.com/embed/jQcSBxJoSJI