How to Pace Intervals and Nail Your Cycling Workouts (Ask a Cycling Coach 235)

TL;DR

When approaching interval training, it is more beneficial to start harder and maintain effort rather than starting easier and increasing intensity throughout. However, heart rate and perceived effort may not always reflect true training benefit.

Transcript

which is the right way to approach an interval start heart and hold on to get max benefit or start easier and get harder throughout the effort I felt that the first approach is better as it increases overall effort and thus adaptation however my to us and that's an assumption on his end right he says however my TSS data says seven four seven on all... Read More

Key Insights

• 🥰 Heart rate will naturally increase with each interval during threshold training, indicating increased fatigue.
• 🏇 Effort levels should align with individual racing demands and strengths.
• ❓ Perceived effort does not necessarily reflect true training benefit.
• 🍉 Training consistency is crucial for long-term improvements in performance.
• 💦 If workouts feel too easy, reassess your effort level and consider adding volume or strength training.
• 🧡 Focus on a cadence range that aligns with your racing discipline.
• 🥵 Heat adaptation can be incorporated into training to optimize performance, but should be done properly and separately from intense workouts.

Questions & Answers

Q: Does heart rate increase with every interval during threshold training?

Yes, as fatigue accumulates throughout the workout, it is common for heart rate to increase with each interval.

Q: Should effort level be adjusted based on individual strengths and race demands?

Yes, if high cadence is needed for your racing discipline, it is important to incorporate cadence drills into easier workouts. However, if it is not relevant to your racing style, focus on other aspects of training.

Q: Does a harder feeling interval always translate to more training benefit?

No, perceived effort does not always align with actual training benefit. Scientific research has found that additional repetitions at the end of workouts do not necessarily provide extra gains.

Q: Can caffeine consumption impact interval training?

Caffeine can lower perceived effort during a workout without affecting aerobic adaptations. This can be beneficial for maintaining consistency and avoiding burnout.

Summary & Key Takeaways

• When training at threshold or above, it is normal for heart rate to increase with each interval due to fatigue.

• Effort level should be based on the specific demands of your racing discipline and personal strengths.

• Just because an interval feels harder doesn't necessarily mean it is providing more training benefit.