Interval Training

Why is interval training so important? Specifically Threshold and VO2max intervals. Well, that's because these intervals usually replicate (or should) your race day requirements/performance/conditions. Attached is my power profile from todays Criterium in Allentown, PA, a 25 lap (.85 mi/lap), with accelerations lasting approximately 1 minute followed by a bit of a rest of 1 minute. You can see when I was ON, the power requirements averaged approximately 250 watts and when I wasn't I was usually pedalling/pushing about 175 watts which is basically a warmup power. My Functional Threshold Power (FTP) is 270 watts so I was pretty close to Threshold Power...which coincides with my Threshold Heart Rate of 174 bpm.

If you're racing (particularly Criteriums) you should be fitting these types of intervals into your training plan at least once a week. That is, in addition to racing. You can either do 1 min. ON at L4 and 1 min. OFF at L2 for 50-60 minutes, or do 1 min. ON at L5 and 1 min. OFF at L2 for 25 minutes..if you're short on time or just want a good VO2max workout.

The idea is to replicate RACE DAY during your training.

BTW, I sat-in for this entire Criterium...finishing mid-pack. I tried to improve my position on the last lap but couldn't because the pace was too quick. (see graph)

Bradley Wiggins 3rd place Time Trial Power

Check this out for a 20 min Time Trial (FTP) at the Tour de France. Bradley used his Power Meter to help him pace his effort for a third place finish averaging 446 watts for 20 minutes.

Peak Twice

I just got done reading an article in August's copy of Bicycling magazine. The article supports my previous blog (Half Time Break) regarding the importance of taking a recovery week mid-season. Jason Tullous, Carmichael Training Systems, says (on page 68, of the article PEAK TWICE) "If you rest now, you'll allow your body to adapt to the training stress you've put it through so far. The key is rest and avoiding high mileage. If you've been riding all spring/summer, you need shorter, more focused rides, not more miles. The payoff is a stronger, longer season".

During this time of the season I prescribe at least one Anaerobic Capacity (L6), VO2max (L5) and one Lactate Threshold (L4) workout a week. The rest of the workouts are group fun/social rides where the pace is more Tempo oriented. If you're NOT an Ironman Triathlete, I'd keep these fun rides under 2.5 hrs. There is no need to go any further/longer than that. If you do, you're just going to beat yourself up...leaving you open to injury or burnout!

Half Time Break

For a lot of us (cyclists and triathletes), our outdoor riding/racing season started in late February or early March. If you're one of them...it's HALF TIME...time to take a break from the bike. Time to re-charge the batteries, evaluate the first half of the outdoor season and prepare yourself for the second half...from July to October/November.

Yes, I know a lot of you that are in good form (and fitness) are worried/concerned that they're going to be giving up some fitness. I too used to be scared that I'd lose EVERYTHING I worked so hard to achieve. Well, for those of us that have been hampered with leg, back, knee, etc. injuries (mid-season) we know this is NOT true. We don't lose our fitness as quickly as we think/thought we do. And, in most ALL cases we come back STRONGER after our injuries.

So, how much of a break should we take...and what should we do during the break? Depends. But, in most cases I would say anything from 5-10 days off would suffice. And, what to do? Anything but ride the bike. This is the time to do some OTHER things you'd like: hike, kayak, fish, beach volleyball, golf, surf, whatever. Just be safe...and ACTIVE! (Don't be doing anything stupid like playing touch football in flip-flops or playing softball and sliding into 2nd base w/ shorts on either.) And, this is NOT a week long excuse to sit on your a$$, drink beer, watch TV, get fat do NOTHING vacation. You've got to be ACTIVE and eat/drink sensibly. This is ALSO a good time to spend some dedicated time with your spouse, girlfriend (or both- just kidding), kids, friends, etc. too. (Spouse? Girlfriend? Remember them? Those people you ignore during the training/racing season when you're training hard?)

Not only do you need a physical break from the bike, you need a mental one as well.

Lastly, this is also a good time to evaluate the first half of your season. Did you accomplish the goals you wanted to? If not, why not? Are you training too hard? Not hard enough? What can you do the 2nd half of the season to accomplish your goals and make the season a success? What are your strengths/weaknesses? Remember to train your weaknesses and race your strengths.

Now recharge those batteries and good luck on the second half of the season....and finish strong! Power On! Coach Rob

Mini-Criterium (0.4 mile loop)

Yup, that's right..a Mini. I thought I'd start something a little closer to home where people could ride their bikes to and get a good 1 hr. race-pace workout. Thus, the Cold Spring Elementary (CSE) mini-criterium. What is it, what's it all about? Come see this Sunday at 0830 in the parking lot of Cold Spring Elementary located on the corner of Cold Spring Creamery Rd. and Rt. 413 in Buckingham, PA. Please don't email me with questions about the mini-criterium because I'll be out of town (on business travel) and won't have time to answer your emails. If you're interested..just show up. Racing will start promptly at 0900 and last for an hour. Group fun ride to follow from 1000-noon, usually a hilly ride on the PA side to Frenchtown, NJ and then a fast TT on the way back (on Rt 29/River Rd.) to Bulls Island on the "Big D" and back into PA. Should be fun! Please- only riders with good paceline skills and/or racing experience wanted/invited. We want this to be safe and fun. See you on Sunday! Coach Rob

BTW, we're going to have some Cat 2-5 road racers and some triathletes in attendance!

Fleecydale/Carversville Rd Time Trial

Ok, for the athletes that I train with (and coach) that live locally, I want you to do this time trial and report your total time and average speed. But, rather than do it fresh, I want you to do it on your return trip..from whatever ride you do..whether it be a short interval workout on River Rd. or a long 3 hr. ride on the hills.

The start is at the bottom of Fleecydale Rd & River Rd. (at the stop sign). The finish is the intersection before Carversville Rd. and Rt. 413. I'm curious to hear what your average speed,total time and average watts (if you have a PM) is UPHILL from Fleecydale/River Rd. to Carversville/Rt. 413.

Here's my ride today after doing a 2x20 L4 workout on River Rd. in NJ. I felt pretty good, and feel I could have gone harder...but this is my first time. Avg. watts 270w, 14 min, 18.1 mph avg. Not too bad but I know a lot of riders that can do MUCH better. Give it a try and either post below in the comments section or send me an email.

BTW, this is an EXCELLENT threshold workout. Remember, this should be done at threshold (L4). My heart rate averaged 174bpm which is my threshold HR, and my power 270w is actually my FTP..pretty accurate..since I didn't do this fresh. If I did it fresh I'll bet that my average watts would have been 290ish watts.

Anyway, give it a try! Like I said..GREAT WORKOUT!