Interval training

Interval training is best described as – short bursts of intense activity interspersed with rest or recovery. It is a means of over loading our bodies for a short period of time to achieve fitness gains.

For example, after a 10 minute warm up:
• 1 minute “hard” pace (high intensity)
• 1 minute “easy” pace (low intensity)
• Repeat hard – easy efforts 10 times
Cool down 10 minutes.

During the early and peak seasons of the training planner (from week 9), interval training is used to develop aerobic and anaerobic fitness. Because it is quite stressful to the body, no more than 2 interval sessions / weeks are done and those new to mountain biking should only do 1 session / week. Interval training is not done any earlier in the programme than this, as a good base level of endurance is required first. Also, because of the high intensity of interval training, too much, too early in the season can cause burn out.

Interval training is the final boost towards peak fitness as it develops burst speed for short sharp hill climbs and the sustainable speed needed for a Chain Reaction Cycles MTB Marathon Series. Our bodies are being trained to better tolerate the accumulation of lactic acid and also become more efficient at clearing it away. This will therefore help to delay the onset of fatigue.

In the training planner, you will see that there are two types of interval training described – long and short intervals.

Long Intervals
Long intervals are excellent for building aerobic endurance and should be performed at a moderately hard but sustainable pace – you shouldn’t be going flat out. These sessions are particularly good for those new to MTBing, but more experienced riders can use both long and short intervals.
E.g. – week 9 – Regular MTBer

Warm up 10 minutes
• 6 minutes moderately hard pace
• 3 minutes steady cycling at low intensity
• Repeat 4-6 times
Cool down 10 minutes

Short Intervals
With short intervals the work time is less but the intensity is greater. You should aim to cycle at flat out pace. It is an excellent way to develop anaerobic capacity as lactic acid clearance improves and you will be able to maintain faster speeds for longer. Short intervals at this highest intensity should be avoided if you are new to MTB.
E.g. week 9 – Regular MTBer

Warm up 10 minutes
• 2 minutes hard pace
• 3 minutes steady cycling at low intensity
• Repeat 4 – 6 times
Cool down 10 minutes.

Progressing your interval training sessions
As you progress through the 4-week cycle, the number of repetitions can be increased to make the session harder.
For example:
Start week – 4 repetitions
Build week – 5 repetitions
Push week – 6 repetitions
Recovery week – no interval training

Other ways to progress the interval session are
• Increase the duration of each repetition
• Reduce the recovery of each repetition
• Repeat the same session but uphill

Interval sessions are excellent for quick after-work burns on the bike, as they are quality workouts that take relatively little time. Treat them with respect though – don’t do too many and avoid a high intensity session the day before your long endurance ride. You will need plenty of recovery time and a good meal after one of these workouts!