CYCLING INTERVALS

Burning more calories in less time—all while teaching the body to use fat as a preferred source of fuel? What’s not to love? Interval training has been an integral part of athletes’ training regimens for ages. But with fitness magazines touting its ability to melt fat and zap calories in mere minutes, this training staple is beginning to catch some much earned attention. But before the facts about this invaluable training method get distorted a la the no carb craze of 2003, let’s take an honest look at what it is and what it delivers.

What is interval training?
In order to get stronger, you’ve got to overload your aerobic and anaerobic systems periodically, because doing so is the only way to increase these systems’ tolerance to fatigue. Interval training involves abruptly increasing and decreasing the heart rate by alternating bursts of speed and power. Aerobic intervals involve longer bursts (4 to 15 minutes) and short recovery (15-30 seconds) at 50-80% Maximum Heart Rate (MHR). Anaerobic intervals are all-out efforts for shorter periods (5 to 20 seconds), followed by 2-3 minutes of recovery. 

What does interval training do?
Aerobic intervals deliver the following list of benefits:
• Better trained slow twitch muscle fibers, which translates into improved endurance.
• Increased capillary supply, which facilities oxygen delivery and waste removal.
• More oxidative enzymes, which improves the body’s ability to use fat as fuel.

Anaerobic intervals promote the following benefits:
• Increased strength and power by boosting fast twitch muscle fibers.
• Improved neuromuscular coordination and the ability to move more efficiently. 
• Greater tolerance for lactic acid build-up and increased anaerobic threshold.

To prepare the body for intervals of speed or power, it is critical that you have a solid aerobic base. With so many benefits, veteran students may think that every ride should be an interval ride. However, overdoing it can promote injury and burnout so it’s important to maintain a balanced training regimen. It’s critical that the body be given time to recover after tough rides. After all, muscles that are not allowed to recover are denied the chance to rebuild. Too much interval training can cause a reduction in glycogen levels, muscle fatigue and even decreased neural activity. For the general population interval training should be limited to one session per week. Most students appreciate the inherent variety and challenge in interval training. But the mental component of interval training can be a significant hurdle. Remind yourself to breathe deeply as this promotes the ability to recover quickly. Instructors who guide their students through visualization or active meditation exercises can fuel confidence and success in them. Remember the importance of “going at your own pace”.

There’s no doubt about it—interval training is an excellent way to boost performance and fitness. Hopefully your instructor can give you the coaching and guidance you need so you can revel in the satisfaction of seeing your strength, endurance and determination grow.

"Spinning News", Mad Dogg Athletics; March 2007