086 PE: OVERVIEW INTERVAL TRAINING PRACTICAL EXAMPLES

PE 1: Demarrage workout: prologue

PE 2: Interval training alone, duration 30 seconds

PE 3: Interval training with two riders, duration 30 seconds

PE 4: Interval training with motorcycle, duration 30 seconds

PE 5: Short intensive interval training

PE 6: Interval training ergo meter

PE 7: Long interval training with 4 climbs

PE 8: Long interval training with 6 climbs

PE 9: Wrong ‘sprint training’

PE 10: Two interval workouts with different RPM

PE 11: Interval test/workout on ergo meter

PE1

PE 1: DEMARRAGE WORKOUT

PURPOSE: PREPARING FOR THE RACE BREAKAWAYS.
Breakaway means explosiveness.
The recovery periods of interval training are therefore getting shorter while the intensity of the breakaways remains very high.

Training with the focus on both:  leg tempo and a strong heart function.
The training is a series of explosive efforts performed with Race gear and Heart rate into the red zone.

This workout is to improve the race breakaway.
Race breakaways mean explosiveness.
A decisive breakaway in the race is rarely successful on the first attempt.
If you want to be in the decisive escape you have to react on various escape attempts in succession.
And one quickly after the other.
This explains the specific structure of this interval training: ever shorter recoveries between the breakaways and the breakaways always of the same quality.

PE2

PE 2: INTERVAL TRAINING ALONE, DURATION 30 SECONDS

Warm up for 15 minutes with a small gear.
One block consists of:

-one breakaway:
Duration 30 seconds.
With race gear.
With maximum explosiveness.
No limit on heart rate.

-a recovery phase:
In the beginning, a duration of 6 minutes
Relaxed cycling with small gear.

During this interval training, the duration of each recovery period is equal.
If the quality of the last breakaway is equal to the quality of the first breakaway than the recovery phase in the subsequent interval training should be shortened by  one minute.
For example, the recovery phase may ultimately be reduced to a period of 1 minute.
Consult weekly schedule for number of breakaways to execute.
Cooling down for 15 minutes with small gear.

PE3

PE 3: INTERVAL TRAINING WITH TWO RIDERS, DURATION 30 SECONDS

Warming-up van 15 minutes. With small gear.
Breakaway section:
Your training buddy rides in the lead with a constant speed of 25 km per
One breakaway block lasts three minutes and consists of:

-one break away from the wheel of your training buddy.
Demarrage with full power with race gear.
Duration 30 seconds.
No limit on heart rate.

-A recovery phase:
After breakaway don’t move the legs for a while.
Once overtaken by your training buddy you stay in his wheel until the three minutes are up.

See week schedule for the number of breakaways to execute
When the advance on your training buddy in the last breakaway is the same as at the first breakaway then your training buddy has to increase the speed of his bike, at the next interval training, with 1 km per hour. Cooling down from 15 minutes down the road with a small resistance.

Differences with interval training, alone.
The recovery phases are shorter. In this way the cycling race is simulated perfectly.
It is about training the ability to recover from a high cycling speed like it happens during the races.  Therefore, the basic speed must be higher and higher as soon as the quality of the last breakaway allows.

PE4

PE 4: INTERVAL TRAINING WITH MOTORCYCLE, DURATION 30 SECONDS

Warming up 15 minutes with a small gear.

-Demarrage section:
During this workout the motorcycle rides  with a constant speed of 33 km per hour.
One demarrage block lasts three minutes and consists of:

-Breakaway from behind the motorcycle:
Breakaway with  full power with race gear.
Duration 30 seconds.
No limit on heart rate.

-The Recovery phase:
After breakaway  keep your legs quiet for a short time.
Once overtaken by the motorcycle, you stay in the wheel for the three minutes are finished.

Consult weekly schedule for the number of breakaways to execute.
When the advance on your motorcycle in the last breakaway is the same as at the first breakaway then your motorcycle has to increase the speed of his bike, at the next interval training, with 2 km per hour.
The recovery phases are shorter. In this way the cycling race is simulated perfectly. As in the race you also never even get extra rest. For that reason you must learn to recover between the breakaways with high cycling speed as during the races.
Cooling down: 15 minutes on the road with a small gear.
The recovery phases are shorter than during interval training that you do alone. That is necessary  because in the race you also never even get extra rest.

Therefore, increase the base speed of the motorcycle as soon as the quality of the last breakaway allows.

PE5

PE 5: SHORT INTENSIVE INTERVAL TRAINING

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HR registration.
Interval training on an ergometer, interval 10 seconds, 50 seconds recovery.
HRmax of this rider is 182
Warming up for the First six minutes at a HR of 150
The deflection point of this rider is surpassed by far. His maximum HR is nearly reached. It is striking that the HR reached during the interval risis gradually
Training task
20x 10 seconds as intensive as possible, alternated by 50 seconds recovery.

Lactate after 10x = 7.4 mmol/L. Lactate after 20x = 9.8 mmol/L. These are high lactate values that go together with a strong acidodosis. This kind of training can better be monitored with a power meter. With a power meter the interval training can be optimized and be ended at the appropriate time.
After the 10th interval the loss of power was probably that high that it would have been better to end the workout at that point.

PE6

PE 6: INTERVAL TRAINING ERGO METER

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Training intensities of a cyclist based on his HR max of 186:

ART     gray      HR  126  —  136
EET     green    HR  136  —  149
IET      green    HR  149  —  162
TET     orange  HR  162  —  173
LT        red        HR 173
RL        red        HR 173  —   179
RS        red         HR 179  —  186

Instructions
Start with three blocks of 15 minutes EET and IET.
Between these blocks 5 minutes recovery with a gear of 42 x 17 and a low speed.
After the third block a recovery of 15 minutes. Then starting 12 to 15 short intervals, of 71 seconds, with the HR to 180 followed by a recovery  to HR 130.
High pedaling frequency with race gear. So cycling with high speed.

The curve shows that the first block is done at an average HR of 148. The second block and the third block don at a HR of 152 and a HR of 154. The recovery phase of 5 minutes between block 2 and block 3 was forgotten. The lactic acid levels of 0.8 mmol/L during the first three blocks shown that this part of the work out was fully aerobic. After a recovery of 15 minutes follows the beautiful interval-part. HR gradually increases to 180. During this series, the lactic acid level increases to 8.3 and 9.7. That means a serious acidosis. This part of the training is in the red zone and completely anaerobic.

It is advisable to achieve progressively the heartbeat of 180.  The heart needs time to adapt to the interval work outs to gradually reach the HR of 180. The duration of the intervals fluctuates around 70 seconds. These are ideal work outs to perform on an ergo meter.

PE7

PE 7: LONG INTERVAL TRAINING WITH FOUR 15 MINUTES CLIMBS

These are curves of three individual riders. Each lap is finished by a climb of 2500 m. Duration of the laps: 20-21 minutes. Climbing parts 15-17 minutes. Recovery part 3-4 minutes.

Training task: four laps in which the final climb is done as fast as possible. It is of overall importance to have a good pacing strategy; every lap must be ridden at equal intensity. If during the last lap HR goes down the workout has not been assessed properly. The area between the dotted Lines lies in the red zone.

LACTATE VALUES OF EACH PARTICIPANT PER LAP

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This workout is predominantly targeted at training the anaerobic system. In a period of many races this kind of workout is totally unnecessary. In that case the races are in themselves the ideal means to improve the anaerobic system.

The first participant has too fierce a start, resulting in a bad third lap.

Also the second rider starts too fast. His HR goes down each lap and so does his lactate. The third participant has balanced his workout ideally. He is able to accelerate clearly in the final lap.

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PE8

PE 8:  LONG INTERVAL TRAINING WITH SIX 10 MINUTES CLIMBS

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HR max of this rider is 177
Duration of the lap: 18 minutes. Duration of the climb 10-11 minutes. Recovery 7-8 minutes
In every climb the deflection point at HR 165 is surpassed. After every climb a long active recovery allowing HR to fall to 110. Lactate at the end of the workout 10.2
Well executed anaerobic workout in the red zone.

PE9

PE 9: A WRONG ´SPRINT WORKOUT´

Three series are run, consisting of 5 x 50m, 5 x 60m and 5 x 70m.
Lactate after warm-up : 4.3
Lactate after three minutes of dribble:  2.9 (starting lactate)

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Ben Johnson

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Comment:

This sprinter does this workout three to four times a week. There has been no real progression in the past year. The number of injuries and complaints has risen enormously. The really high lactate concentrations make this no longer a sprint workout but rather highly intensive lactate training. Even one of these workouts a week might be far more than enough. Three to four of these workouts might also be the cause of the many injuries and the lack of real achievements.

A sprint workout is impossible with high lactate values. In order to avoid these high values recovery time must be lengthened.

PE10

PE 10: TWO INTERVAL WORKOUTS WITH DIFFERENT RPM

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A workout with a cadence of 60 at a load of 300 watts is primarily a training of the leg muscles. At the same load of 300 watts and a cadence of 100 per minute, the aerobic system or the cardiopulmonary system is mainly trained.

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PE11

PE 11: INTERVAL TEST/TRAINING ERGO METER

Total duration total workout about 50 minutes

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SCHEDULE  INTERVAL  TEST

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Interesting tests over a period of eight weeks, where in  the same way  an interval test is conducted on an ergo meter. The advantage of a test on an ergo meter is that the test conditions are always the same. This is important in order to be able to compare the test results properly with each other. This athlete has made tremendous progress over a period of eight weeks. The average power output has increased from 342 to 426 Watts, an increase of 84 Watts. Each section takes the average power output significantly. Just look at the last interval block where the power output has increased from 453 to 576 watts, an increase of 123 watts. The training this athlete has done in this eight week period is particularly effective. The beautiful thing about this test is that it shows how easy it is with fairly simple tools to objectify the result of a training period.