Interval training (sprints)
- Thread starter Germanrazor
- Start date
I have a little course around a local industrial center I ride at night. It is used for local criteriums so I decided to ride there at night as it is safe, low traffic, and only other one around is a skunk or two. 
There are a few segments on Strava that I have used to test myself. I hit 35 or so on the short segments of 100 yards or so. But really I find it actually silly that people want to test themselves on the downhills. So I created my own segment on the road leading up to that sprint. Only 45 seconds or so but I use it for intervals on days I want to push myself for a workout.
I only average 21 or so on that slight grade but it is more gratifying to me than hitting 35 on the downhill segment.
I only created it a couple weeks ago feeling silly that all the segments are on downhills. I'd rather work going up to build my strength.
Being a Clyesdale rider, I want to work on my weaknesses rather than my strengths.
There are a few segments on Strava that I have used to test myself. I hit 35 or so on the short segments of 100 yards or so. But really I find it actually silly that people want to test themselves on the downhills. So I created my own segment on the road leading up to that sprint. Only 45 seconds or so but I use it for intervals on days I want to push myself for a workout.
I only average 21 or so on that slight grade but it is more gratifying to me than hitting 35 on the downhill segment.
I only created it a couple weeks ago feeling silly that all the segments are on downhills. I'd rather work going up to build my strength.
Being a Clyesdale rider, I want to work on my weaknesses rather than my strengths.
Did some on Wed night during my little 16 mile ride.
I created my strava segment uphill as mentioned, slight grade vs the opposite side where others created segment. Heck, everybody is fast on the downhill.
I did 4 that night"
1 at 21.8 average speed
1 at 20.8
1 at 21.3
1 at 22.6 mph average speed setting a new PR for myself on that segment.
Only a minute long on each all out effort but sure makes a guy want to puke!
This is my face psyching myself up for the start of the effort.
30 seconds after the effort when I can find the strength to reach my camera but still have
the I want to puke face.
Yes, I am a Fred, wearing MTB shoes. No really, my name is actually Fred!
I created my strava segment uphill as mentioned, slight grade vs the opposite side where others created segment. Heck, everybody is fast on the downhill.
I did 4 that night"
1 at 21.8 average speed
1 at 20.8
1 at 21.3
1 at 22.6 mph average speed setting a new PR for myself on that segment.
Only a minute long on each all out effort but sure makes a guy want to puke!
This is my face psyching myself up for the start of the effort.
30 seconds after the effort when I can find the strength to reach my camera but still have
the I want to puke face.
Yes, I am a Fred, wearing MTB shoes. No really, my name is actually Fred!
Interval training is a great way to improve your cycling performance and boost your overall fitness. Here are a few tips for incorporating sprint intervals into your training:
- Start with shorter intervals: If you're new to interval training, start with shorter intervals like 30 seconds on and 30 seconds off. As you build up your endurance, you can increase the duration of the intervals.
- Mix it up: Vary the duration and intensity of your intervals to keep your training interesting and effective. Try doing 20 seconds on and 40 seconds off, or 10 all-out sprints with 50 seconds of rest in between.
- Find a suitable course: Look for a course that has a few flat sections and some gentle inclines, this will give you the opportunity to work on different aspects of your cycling and improve your overall performance.
- Progress gradually: As you get used to the intervals, you can increase the intensity and duration of the sprints.
- Safety first: Always make sure to warm up properly before starting the sprints, and cool down and stretch afterwards.
I did 4 that night"
1 at 21.8 average speed
1 at 20.8
1 at 21.3
1 at 22.6 mph average speed setting a new PR for myself on that segment.
Only a minute long on each all out effort but sure makes a guy want to puke!
Seriously, this sort of training gives you the best gains. 30/30s are my go to
The feeling like you're about to puke eventually goes away.
Sprinting downhill may get you a lot faster but it's a lot more dangerous so it's good to know you're doing it on the uphill part.
Although rare, you can break a chain during a sprint. A more common incident during a sprint is skipping the chain and a chain skipping during a sprint could break the chain or derail it completely so it remains dangerous. A breaking chain while applying max torque at the pedals can propel you upward and forward which may cause the bike to tumble forward or lose control and crash. There faster you're going when you break a chain, the more catastrophic the outcome.
As for me, sprinting on my cheap bike is out of the question! I do sprint intervals entirely on my indoor stationary bike!
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