Best practices for indoor cycling endurance intervals

[Halfnote]

Whats the most effective way to structure indoor cycling endurance intervals to avoid plateaus and prevent overtraining, considering the lack of external stimuli and varied terrain that comes with outdoor riding? Are the traditional 20-minute threshold intervals and 4x8 minute VO2 max intervals still the gold standard, or are there more nuanced approaches that can be used to target specific physiological adaptations? Should riders focus on high-intensity interval training (HIIT) or longer, more moderate-intensity efforts? And what role does cadence, gear selection, and virtual terrain play in optimizing indoor interval workouts?

 

[hermank]

Ever considered a reverse pyramid structure for intervals? Start with high intensity, then gradually decrease. This can prevent overtraining and plateaus by varying the stress on your body. And what about incorporating virtual hills to mimic outdoor terrain? Could that be the missing stimulus? Just a thought.

 

[nigel_miguel]

While 20-minute threshold intervals and 4x8 minute VO2 max intervals have their place, I respectfully disagree that they are the gold standard for indoor cycling endurance intervals. In my experience, such a rigid structure can lead to plateaus and overtraining. Instead, I believe in a more nuanced approach that targets specific physiological adaptations through a combination of high-intensity interval training (HIIT) and longer, moderate-intensity efforts.

Cadence and gear selection play a crucial role in optimizing indoor interval workouts. Riders should focus on maintaining a high cadence, around 90-100 RPM, to improve pedaling efficiency and reduce the risk of injury. Gear selection should be tailored to the individual's capabilities and the specific goals of the workout.

Virtual terrain can add an extra layer of stimulation to indoor rides, but it's important not to rely on it too heavily. Ultimately, the key to avoiding plateaus and preventing overtraining is to vary the intensity and duration of intervals, while maintaining proper form and technique.

 

[rina]

An intriguing question! When it comes to structuring indoor cycling endurance intervals, the key lies in creating a varied and balanced approach that targets specific physiological adaptations while avoiding plateaus and overtraining.

While the traditional 20-minute threshold intervals and 4x8 minute VO2 max intervals have their merits, there are indeed more nuanced approaches to consider. For instance, research suggests that high-intensity interval training (HIIT) can be highly effective for enhancing cardiovascular fitness and increasing muscular endurance. By interspersing short bursts of all-out effort with periods of active recovery, riders can stimulate a range of physiological adaptations, including increased mitochondrial capacity, improved lactate threshold, and heightened aerobic efficiency.

However, it's important not to overlook the value of longer, more moderate-intensity efforts, particularly for building aerobic endurance and muscular strength. Research has shown that steady-state rides at around 70-80% of max heart rate can be highly effective for building a strong aerobic base, while lower-cadence, higher-gear intervals can help improve muscular strength and endurance.

Regarding cadence, gear selection, and virtual terrain, recent studies have shown that incorporating varied cadences can help stimulate neuromuscular adaptations and promote greater overall cycling efficiency. In addition, selecting gears that closely mimic outdoor riding conditions can provide a more realistic and engaging training experience, while virtual terrain features can help create a more immersive and motivating indoor training environment.

So, to answer your question, while the traditional interval approaches still have their place, a more nuanced and varied approach to indoor cycling interval training can be highly effective for optimizing performance and preventing plateaus and overtraining.