The Greater the Pain, the Greater the Gain

Bicycling (South Africa) - - Stories -

A min­i­mal amount of time is spent train­ing in the se­vere do­main (Zones 4 and 5 – in­ter­vals), but this is where you achieve the most sig­nif­i­cant per­for­mance gains. Lim­ited to around one or two ses­sions per week, these sets are ex­tremely hard, but max­imise your body’s abil­ity to deal with pain. The more of them you com­plete, es­sen­tially, the more you can tol­er­ate.

Typ­i­cally, these in­ter­val sets com­prise any­thing from 8 x 4min above 80% peak power out­put to 3 x 10 min at thresh­old power. And then there are my per­sonal favourites (not!): un­der/overs, in which you spend 2:30 at 95% FTP and 30s at 110% FTP, which usu­ally takes the form of 3 x

9 min sets.

“There are other vari­a­tions, in­clud­ing Tabata in­ter­vals, but the aim of these ses­sions is to re­peat­edly stress the phys­i­o­log­i­cal sys­tems that will be utilised dur­ing en­durance-based ex­er­cise,” ex­plains Salzwedel. “These re­peated stresses cause su­per­com­pen­sa­tion, which re­sults in im­proved per­for­mance.”

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