interval training

[AustinM]

hey just wondering if people can tell me a little more about interval training, what it is, how its done etc. Have done a lot of base training but have yet to do any interval

[the_prozac_kid]

try this website out, under training/riding tips.
http://www.cptips.com/toc.htm#table

hope this helps :)

[Wumpus]

Intervals are an all out effort that can be substained for the interval time(15s to 25-30 minutes for cruise intervals).

One often overlooked point about intervals is the recovery phase. You are training your body to recover faster after a hard effort so it is important to do a full recovery before starting the next interval.

Short intervals(usually on Tuesdays):

15s from a stop in a big gear x 5(53X14, 53x13, 53x12, 53x13) 2-3 minute recovery in between. Try to get on top of the gear and be spinning it in the by the end of the 15s.

12s on/ 48s off in a lower gear (39x17) for 5 minutes (5 sets) -- object is to spin the pedals as fast as possible for the 12s and practically do nothing for 48s.

Hill repeats(1-5 minute climbs)

Something like the 39X17 spins for a solid 2 minutes.