Cycling Fitness Coaching For Interval
Training In Endurance Training Programmes
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| Elite Cycling Fitness for Track Team Sprinting |
Strength and Endurance Training Programmes can give you high threshold power, good recovery ability, aerobic
endurance, muscular endurance, core strength and upper body muscular endurance.
All these are quality attributes for elite cycling fitness. Your training
programmes need to be varied and balanced, with outside road training, yoga,
indoor exercise bike training and plenty of rest.
Here let’s focus on gaining elite cycling fitness from interval training, both on the road and indoors on your exercise
bike. In three sessions of 30 minutes, Interval Training can give you as much
benefit and improvement as five sessions of 60 minutes of steady tempo or
aerobic training. Why is this? Working your muscles during High Intensity
Interval Training combines two of the most effective fat-burning methods.
First, through working your muscles to a level of fatigue that prompts the
highest amounts of oxygen use during a quick burst. Second, at this level of
‘VO2 MAX’, triggering an afterburn
effect which can last for up to 48 hours after your workout.
So interval training accelerates your
elite fitness goals through boosting your metabolism and building lean muscle
tissue, faster than steady state training. Why is this? Normal tempo cardio
training just maximizes your aerobic fitness, but very gradually between
essential conscious occasional days of rest (we recommend every third day
should be a rest day). But High Intensity Interval Training taxes and maximizes
BOTH aerobic and anaerobic fitness. Aerobic respiration requires Oxygen to
generate energy, while anaerobic training does not. And High Intensity Interval
Training affects mucle tissue at a cellular level, actually changing what’s known
as the ‘mitochondrial’ activity in the muscles themselves. This is why
Intervals can get your muscles in better shape but in less time.
Road Interval Training
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| Interval Training achieves Cycling Sprint Speed |
Find a quiet circuit near your home with
minimal junctions or exit driveways – because you will be accelerating from 15
to 45 mph (25 to 65 kph), over 300 metre spurts. If there are plenty of hills
nearby, you can do sessions of around 50 minutes, with 3 minute efforts on the
rises, followed by around 8 minute rest periods. But you can be more intense on
the flat. For around 40 minutes on a flate circuit, keep sprinting for trees or
road signs that are about 300 metres ahead. Jump out of corners for these
landmarks in gear of 53x16 and put maximum pedal power to accelerate until you
can gear up to 53x14 and keep the power on. For a racing cyclist this will
simulate how you will have to be able to accelerate to close gaps or gain the
right position near the end of a bunch sprint.
Soft pedal with no effort between the
sprints, for around 400 metres. Then accelerate again and repeat this for 12 to
16 times during your session. At the end, do two close 300 metre power sprints
ahead of a ‘Big Finish’, where you will be on maximum power. Then your interval
session is complete and you can rest and warm down, by soft pedaling over the
next few kilometers home.
Home Interval Training
Use your home exercise bike or turbo trainer for lots of easy suppleness spinning to relax, together with aerobic
tempo and interval training. For home interval training, get used to counting
your pedal revs and using a build up routine, where you count for 20 revs hard,
20 revs soft, then 30 revs hard, 30 revs soft and so on, building up to 200
revs hard and 200 revs soft. This is maximum intensity and then come down to 160
revs hard, 160 revs soft, then lesser sprints in jumps of 20 revs, until you
get to just 20 revs hard and 20 soft. Give yourself our final spurt of 100 revs
on full power as ‘The Big Finish’ (visualizing,say. Your sprint victory like
Mark Cavendish or Sir Chris Hoy would do it!). Then take 500 revs of warm down
and relax.
So on the road or on your home exercise
bike, High Intensity Interval Training will improve your Elite Cycling Fitness in double quick time.
See this in more detail on You Tube on http://youtu.be/uhcknBmJ2XM Interval Training Advice for Road Cycling Training or
Triathlons, using Exercise Bike Training and Road Cycling Training. For Serious
Cyclists who want cycle racing training and cycling fitness coaching and to
train and feel fit like an Elite Bike Rider, when doing bike riding exercise.
Cycling Training Tips, Health Advice, Nutrition, Triathlon Training Plans,
Endurance Training Programmes and Weight Loss information for keen cyclists
even if you want information on cycling for beginners
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