How Does Interval Training Make You A Better Rider?

There are many things a cycling coach can do to make someone into a better rider, but to become an outstanding one, you need to train in the most effective way to build up your speed, strength and stamina. Training is never just about jumping on a bike and riding as fast as you can. It needs structure and individualisation.

Interval training is a prime example of this. It is a form of training geared to increasing pace and power and it is something pro cycling coaches are very familiar with.

The basic format of interval training is as follows:

·       You start with a warm-up

·       You then switch back and forth between periods of high-intensity and low-intensity activity, involving exercises like hill climbs and sprints

·       You end with a cool-down

Much of this will replicate the conditions you can experience for real in a race; for example, where undulating territory means you get downhill parts or gentler sections between steep climbs. But that is not the main reason for doing it.

Some might think the best way to train is to focus entirely on high-intensity activity. However, this does not work as you will quickly wear yourself out.

Interval training, by contrast, enables you to pace yourself, making it possible to repeat the strenuous exercises several times and therefore incorporate more high-intensity activity into each session.

Why Is Interval Training Not Just For Elite Cyclists?

Even if you are not an aspiring professional cyclist, this training method can go a very long way towards making you a better rider with more power, strength and endurance.

Indeed, a great benefit of interval training is that it is very effective at improving the physical state of non-pro riders because it maximises the limited available time for training.

Finally, interval training can be individualised, with the focus of more intense activity on the areas where you need to improve most.

A top coach will be able to identify just where your focus should be and tailor your interval training, ensuring you can gain maximum benefits from this training method.