Are you training so that you can conquer the Alps 2 Ocean Cycle Trail? Whether you're a new or a seasoned cyclist, including interval training into your training can transform your trail experience. Let's look into how interval training can help your cycling performance and goals.
What is Interval Training
Interval training involves alternating between periods of high-intensity exertion and recovery when exercising. So, instead of maintaining a consistent pace throughout your ride, interval training challenges your body to push harder in brief bursts, followed by periods of rest or lower intensity. This fluctuation in intensity helps with cardiovascular fitness, fosters endurance, and amplifies speed and power on the bike.
What are the Advantages for Cyclists?
a.) Enhanced Endurance
This type of training helps your body to adapt to high levels of intensity, refining cardiovascular fitness and endurance, which helps overtime with endurance, enabling you to tackle lengthier rides without succumbing to fatigue.
b.) Speed
By including brief spurts of high-intensity effort into your routine, you encourage the development of fast-twitch muscle fibres crucial for sprinting and accelerating on the bike.
c.) More Power
This training helps you get more power by fully utilising your muscle in generating force. This results in enhanced performance, providing a competitive edge on the trails.
d.) Time-Efficient Workouts
With shorter, more intense workouts, you can make more fitness gains compared to the usual steady-state cardio exercises. This is an advantage for cyclists with hectic schedules keen on maximizing their training time.
How to Include Interval Training into Your Cycling Routine
Whether you are training so that you conquer the trail or for leisure, below are some tips on how you can include interval training in your cycling routine:
1.) Begin Gradually
For newcomers, start with shorter intervals and gradually intensify both duration and intensity as your fitness progresses. Aim for intervals spanning 30 seconds to 5 minutes, followed by equivalent or lengthier recovery intervals.
2.) Have a Varied Routine
Keep your workouts dynamic varied by having with various interval formats.
3.) Do not Over Exert your Body
While it's crucial to push beyond your comfort zone, it's equally important to avoid exhaustion or injury. Make sure you fine tune intensity to suit your body.
4.) Ensure Consistency
Consistency is paramount for reaping the rewards of interval training. Try to incorporate interval sessions into your weekly regimen, alternating them with longer, steady-paced rides to strike an optimal balance and facilitate recovery.
By including interval workouts into your routine, you will reap endurance, speed, and power on the bike, which are key for next time when you are on the Alps 2 Ocean Cycle Trail.
