Anaerobic intervals

Not important?

Depends on what you are training for?

Training for a one off event like a 500m TT then efforts should have full recovery.

Training for a Points Race then efforts will have a medium rest period.

Training for a Criterium then the rest periods will be very short to simulate and prepare the muscles for the stop start nature of going through a corner 50-250 times a race.

fergie said:

Not important?

Depends on what you are training for?

Training for a one off event like a 500m TT then efforts should have full recovery.

Training for a Points Race then efforts will have a medium rest period.

Training for a Criterium then the rest periods will be very short to simulate and prepare the muscles for the stop start nature of going through a corner 50-250 times a race.

The only racing I do is 5k and 10k time trials. So, in your opinion, is full recovery what I'm after in between anaerobic intervals, or something less?

Denny418 said:

The only racing I do is 5k and 10k time trials. So, in your opinion, is full recovery what I'm after in between anaerobic intervals, or something less?

That changes things. If you are doing 5km and 10km TTs then these are primarily aerobic and the question changes to why do any anaerobic efforts at all?

If we look at the key workouts for two World Class pursuit riders training for a 4000m event...

Rider 1.

Track session.

2 x 2000m standing start with full recovery at race pace/power
2 x 3000m flying start with full recovery at race pace/power

Rider 2.

Erg session

4min effort at race power with full recovery
3min effort at race power +5 watts with full recovery
2min effort at race power +10 watts with full recovery
1min effort at race power +15 watts with full recovery

Very little pure anaerobic training say 30sec at 125% of pursuit pace with 180sec recovery etc. This would be more for training a points race rider.

Suffer...

Association of British Cycling Coaches - Interval Training for Racing Cyclists

For once I semi-agree with Fergie.

Good guy Malcolm, helped me get a local rider into a French team about ten years ago. Does anyone know what he is up to these days?

25% percent improvement in watts and 8% improvement in mile/hr over a 12 week period. Nice.

fergie said:

Good guy Malcolm, helped me get a local rider into a French team about ten years ago. Does anyone know what he is up to these days?

25% percent improvement in watts and 8% improvement in mile/hr over a 12 week period. Nice.

I do believe that retirement is treating him well...

fergie said:

That changes things. If you are doing 5km and 10km TTs then these are primarily aerobic and the question changes to why do any anaerobic efforts at all?

If we look at the key workouts for two World Class pursuit riders training for a 4000m event...

Very little pure anaerobic training say 30sec at 125% of pursuit pace with 180sec recovery etc. This would be more for training a points race rider.

Hmmm. Good question, Ham. My rationale for doing 800 meter repeats was twofold. One, I figured (hoped) that learning to tolerate the anaerobic stress better would allow me to tolerate the aerobic stress better in 5K and 10K TTs. And, two, I want to increase my FTP, so these intervals give me time at power levels much higher than I'm used to. And I figured (hoped) that would pull up my FTP. (I also do sweet spot training,and 4000 meter intervals.)

But I guess based on what you're saying, I'd be better off doing intervals at a little higher power than I'm used to, but at shorter distances than 5K or 10K and staying aerobic? (I guess that's what I'm doing with my 4000 meter intervals?)

Denny418 said:

But I guess based on what you're saying, I'd be better off doing intervals at a little higher power than I'm used to, but at shorter distances than 5K or 10K and staying aerobic? (I guess that's what I'm doing with my 4000 meter intervals?)

As Andy Coggan would say "it's an aerobic sport damn it" We now know the Kilo is more aerobic (50:50) than the previous (80:20) that appeared in exercise physiology texts for years.

It has been an argument from many (usually strength and conditioning coaches) that we need to do weight training to lift our maximal strength levels to lift the ceiling and therefore allow a higher potential for submaximal gains. This hasn't been borne out empirically or in the research.

The Aussie sprinters chased peak speed, power and strength but got found out by the British riders who focused on 20-60sec power required for not only the sprint but also the Keirin, Team Sprint and Kilo. Also the nature of sprinting had changed so while in 2008 the French riders qualified 1-2-3 in the flying 200m TT they were outclassed by Hoy who had less peak power but greater sustained power and considering his win in the Keirin and then 3 Golds in Beijing greater recovery as well shows that specific power is the goal of training.

So when looking at any event I would make sure the training demands match the event demands reasonably closely.