Incorporating intervals into our cycling training is essential for improving performance, endurance, and overall fitness. Here's a breakdown of why going max during some of these intervals is crucial.
Understanding intervals
Intervals are structured periods of intense effort followed by periods of rest or lower-intensity riding. This approach challenges different energy systems in our bodies, helping to enhance various aspects of our cycling ability.
How hard should I go?
I get this question all the time. The introduction of power meters in cycling has allowed for the development of training intensity schemes (training zones) that allow us to target training prescriptions of both time and intensity to create a desired adaptation. Overall, this has been a positive, but it has also created some limitations. Sometime we need to leave the training zones behind and just go max. A lot of focus on the concept of max has been focus on HIIT training, but we can stimulate results in various short interval formats.
Why max effort matters
It increases VO2max
High-intensity intervals (where we push maximum effort) significantly improve our VO2max, which is the maximum rate at which our bodies can use oxygen during intense exercise, and a higher VO2max translates to better endurance and overall aerobic capacity.
It enhances anaerobic eapacity
Max effort intervals boost our anaerobic capacity, which is our ability to sustain efforts above our aerobic threshold. This is crucial for short bursts of speed, attacking hills, and closing gaps in races.
It improves lactate threshold
By pushing our bodies to their limits, we train ourselves to clear lactate more efficiently. This means we can sustain higher intensities for longer periods without fatiguing as quickly.
It builds mental toughness
Training at maximum effort helps build mental resilience. Pushing through the pain and discomfort of max efforts prepares us mentally for the demands of competitive cycling or challenging rides.
Impacts on Training: Adaptation Stimulation
High-intensity efforts stimulate greater physiological adaptations than moderate efforts. Many of us fall into a rut of doing hard (but not all-out) intervals or longer, moderately hard intervals that (once our bodies adapt) can lead to a stagnation of the adaptive process. Sometimes we just need to get out there, go hard, and shock the system.
How to Incorporate Max Effort Intervals
Start with a Warm-Up
Always begin with a proper warm-up to prepare your muscles and cardiovascular system for the intense efforts ahead. A 10- to 15-minute warm-up at a moderate pace is ideal.
Semi-structured Intervals
Plan your max effort intervals within a structured workout but with flexibility. Focus on intervals ranging from 45-120 seconds with longer rest periods between. For example, you might do 6 x 1-minute intervals at maximum sustainable effort with 3-5 minutes of rest between. The rest time can be flexible; listen to your body and adjust your rest till you are ready (or as ready as you are going to be) for the next interval.
Training Tip: In my experience, using a point-to-point approach for these short, max efforts will lead to better results. Select an interval location that has a simple starting point (maybe a mailbox, sign, etc.) and ending point that is close to your target time (you can time your first one to establish a target), then stop looking at the head unit and just go as hard as you can from start to finish. Focus on the finish; dig hard and finish strong like you would in a race.
Recovery
Ensure adequate recovery between sessions. Max-effort intervals are demanding, and your body needs time to recover and adapt. Limit max intervals to once or possibly twice per week; no more.
Progression
Gradually increase the duration or intensity of your max effort intervals as you become fitter to ensure continuous improvement.
Conclusion
Incorporating max effort intervals into our cycling training is a powerful way to boost our performance. These intervals improve key physiological markers like VO2max, anaerobic capacity, and lactate threshold, while also building mental toughness. Remember to structure your intervals properly, allow for adequate recovery, and progressively challenge yourself to see the best results.
Happy training!
At BaseCamp, we believe that every cyclist has the potential to achieve greatness, no matter where they start. Our mission is to create a community-driven training environment where cyclists and triathletes of all levels can train together, support each other, and grow stronger, faster, and more confident in their abilities. Our cycling training programs are expert driven and tailored to your needs. Whether you're a seasoned pro or just getting started, BaseCamp is where you belong.
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