How To Get The Most Out Of Interval Training
ฝัง
- เผยแพร่เมื่อ 8 ก.ค. 2024
- Do you want to up your cycling fitness? Do you have speed and power goals for the upcoming season? Cycling for hours but seeing no fitness gains immediately can be annoying and means you need interval training! In this video, Manon shares her top interval training tips to help you get fit fast.
00:00 Intro
00:38 What is interval training?
01:42 Training session warm-up
01:59 Cycling roads and routes
03:09 Get yourself hyped up!
03:44 Keep a consistent power
04:04 Make the most of the rest period
04:50 How hard is interval training?
05:37 Use your bike computer
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How useful do you find interval training? 🚲
Let us know in the comments below 💬
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How useful do you find interval training? 🚲
Yes!
I find it hit and miss, I haven't worked out how to add a planned workout to my wahoo head unit and I get lost in where I am in the session, especially in the really bitty ones with short efforts.
I refer you to Chris Horner’s recent work on his channel…
i prefer hill repeats as opposed to full-gas sprints. something about climbing endlessly feels more of an accomplishment than the latter. whilst i do simply adore to ride swiftly like the wind, there is something deeply personal which i cannot define by being able to climb higher week after week. through strength comes wisdom, one would reckon.
We have horrible roads, def would not do them outdoors. First discovered intervals when I started on Zwift, hated them first but when I saw the fitness boost outdoors, I was sold. They do push you mentally too I found, even though I always get the power on longer intervals, they always "feel" harder than shorter higher power ones. (10min 85% vs 2min 120%)
Thank you great video. However I prefer doing intervals on the indoor trainer. That way I don’t need to deal with random elements that would disrupt the effort. I can concentrate 100% on the mental aspect of dealing with the intense effort.
The indoor trainer can be a great space to safely get the best out of your intervals. 🙌
Exactly this! All my structured training is done indoors. There’s too much risk of having to stop mid-interval and too many changes in grade to make this feasible outdoors (for me, at least).
Do you do intervals with ERG mode (i.e., riding to a prescribed power) or without (I.e., changing gears/cadence to hit a desired output)?
@@ChrisGuarraia I’ll answer for myself here (wasn’t sure if the question was for me or the OP): I prefer not to use ERG mode because it’s not true-to-life. I always train in resistance mode because that emulates outdoor riding the best.
True. Same for me
Driver in the car: got to overtake that bike
Manon: 3...2...1...
I’d also add make sure you’re adequately rested and aren’t overtrained before going into a hard interval session, you’ll get more out of it. And don’t do back to back hard sessions, space them out a bit to give your body time to recover. BTW nice bike Manon, just peachy.
I’d love to see 3 different GCN presenters training 3 different amateur riders or beginners, with 3 different approaches and then seeing who has made the most progress.
As a college student in the early 1970's I cycled to and from home to classes. It was downhill to school at first and then a flat thru downtown with stop lights and traffic to the college along the river at last. One particular section thru town I figured out that the lights were timed so I tried to race with the cars to make the lights without stopping. I really enjoyed this "chasing cars" and rarely caught flack from drivers. With a load of books on my back in a backpack this made the trips to and from school interesting and no doubt good for me. This was before "interval training" was part of my vocabulary and I was intentional in my training. The hill getting back to home was a real killer. Nowadays I sometimes sprint off of stops mandated by traffic lights when outdoors and on long straights when I get bored or start to feel a bit tired I "feather" one leg at a time for a count of say 8 pedal strokes and alternate back and forth. It usually takes a count of two strokes between to start on the other leg. Then I will resume normal pedaling and find myself quite refreshed. When indoors I do intervals once a week or so when I am not trying to fill up my zone 2 bucket.
Sounds like you've found the way to make intervals fun! 🙌This is what it's all about. Thanks fore sharing your cycling story! How do you think a mix of intervals and zone 2 has impacted your fitness?
I know I fit into jeans I once had a hard time buttoning and lost ten pounds over the last year. I need more time riding outside for my Garmin 1030 to tell me how much better I might be but on a ride over a route I have done lots of times Strava tells me I trended faster over it just this week. @@gcn
I prefer to do the intervals on a stationary bike, and long rides on my road bike.
I usually do my intervals indoor because that road without junctions or constant gradient does not exist in this hilly regions. I like 30/15 VO2max and the dreaded seated sprints out of low cadence.
Great video. Personally I like to do interval sessions indoors. Number one reason is safety since my location has seen an uptick in bikers being hit by impatient and distracted drivers, sadly.
Remind us never to ride with Manon again.. she's one fast rider 💨
She certainly is! We'll cook up a challenge for you 🥘
Love interval training, on the trainer or the road, I also cross train with running. It’s the best way to train with time constraints I’ve discovered over quite a few years. Great vlog.
I use a bike trail that’s at a park by a local lake. I tend to focus more on my distance ride instead of how fast or slow my pace is. Great information in the video I appreciated it.
Thx for the great vid
I love interval training but I do them on hills. Doing them on flat ground seems like a dream.
4:57 love the Welshness slipping in ❤
Manon is professional cyclist as she works for GCN :-) ... make cycling as a living !!!
I’ve got a set course at a State Park that I can do 35min non stop Z2 loops or extended 45min out & back with hills which can be HIIT’s or Z2 slow climbs. Ideal for me and a big reason why I chose to live here. Lots of Mnt bike trails, hiking, camping, lake sports & runs-tri’s etc.
Nice smooth roads. That counts Britain out!
Hahahah we feel you! Maybe head indoors? Believe it or not this was filmed on uk roads 😉
Manon allways has the best music in her Vids I wonder if she selcts the songs herself....
2:59 Hand position makes a difference. When climbing up hills the upper part of the handlebars is where the hands suppose to be. The lower part is used for obtaining more speed usually on flat surfaces or downhill.
Do them every spring to regain top end fitness that I lost over the winter when I was Zone 3/4.
Awesome video,anyone know what brand of bike Manon is using?💯👌🏻🚴♀️✌🏻
I live in NYC so these type of intervals are impossible to do so it’s all indoor for me but this vid was still informational for those who meet such conditions!
No quiet roads about there? What about early in am?
@@s2pacificNYC is a non-stop 24 hr city. There is no such thing as quiet roads.
I find intervals really fun and easy myself but than I'm the guy with the stopwatch saying go and rest.
Could you guys do a piece or shine a little light on "comeback training"? I've been out of the cycling game for 3 full months, due to injury, illness, kids, etc. Not sure how to get back in to a reasonable shape for an upcoming cyclingtrip to southern spain. I could go with Chatgpt but I've got more trust in GCN :)
The prob using chat gpt..lol
I believe interval training improves fitness and are especially useful if your time crunched. I do them inside on the trainer mostly but outside as well. Flat sprints and Hill repeats.
Intervals are great bang for buck training 👌Hill reps can be a great way to get the fitness in!
I would recommend doing the intervals outside because you are going to feel awful during a hard training session and for me, being inside, feels even more awful due to warmth and sweat etc.
Outside is where it's at 🙌 Always nice views to take your mind off things too 👌
Yea bikes are made for outside.
Thank you I have to do it for you❤😂
Outdoor velodromes are way to go for interval training if you have one around your area weather permitting.. 🚲
Great idea! They can be hard to come by but outdoor velodromes are often community hubs for loads of cyclists 🙌
What's the best time to ride a bike? Would you consider 8am as good or bad for a teen?
I do my intervals indoors with Manon yelling at me from the screen.
❤❤❤
Nice
'
You must be the first person to describe intervals as nice 🥵
@@gcnsurely because they’re not doing it right!
Finishing on a high is truly easier said than done 😂😢
These are the types of videos that GCN should be making. Instead of crap like comparing bicycles to motorcycle prices. Especially when they don’t know anything about motorcycles.
I may have ignored a few words and thought this was "how to get out of interval training"
the main thing is to roll everything else will arrive
basically, competitive cycling should always hurt!
I wish i have a 500 dollar bike my bike is only 100dolar
The only intervals worth doing a few times a year are max sprint intervals either seated or standing for 5-30 seconds with 2-5 minutes rest, 30-90s at 125% with 2-3 minutes rest, 2-5 minutes at 110% with 1-2 minutes rest. Do as many as you can till you can't hold the power anymore.
i got a question, why do u guyes always wear the met helmet
Vuelta winner @ChrisHornerCycling just explained he never did any interval training - so I'm going to give it a pass, thanks!
But you gotta ride 6hrs day instead, just like him 😊
My counterpoint. Go watch a recent video by Chris Horner, former pro who said, he never did a deliberate interval in his life. Yes, he is a famous pro who didn't retire that long ago. A guy who successfully rode a bicycle competing against the best in the world.
Of course its common knowledge that intensity builds power. Chris, like many in particular who don't race for a living, get their intensity from riding with peers of higher caliper.
I personally hate intervals and hill repeats. However, I don't ever like to get dropped and do what it takes generally keeping up with other fast riders. Zone 2 aka building a base it critical to endurance and speed long term as well. YMMV.
counterpoint: Horner was on a boatload of drugs, and every other pro does intervals and has done for years.
There are many different ways of training, it's all about finding what works for you 🙌 Some people love intervals. A good mix of everything is the way to go. For most people it's about keeping it consistent and keeping the enjoyment rolling!
I believe in other sports the Germans call it Fartlek training.
I used to do that for canoe slalom training which was hard on the lats / upper body and cardiac
Fartlek is swedish Fahrtspiel is german
AKA speedplay
Fartlek isn't intervals
I love Manon but the glasses look weird, reminds me of sy's fashion know-how for slightly too big and weird glasses.
I just can't take Manon seriously since I learned her FTP