Cruise intervals: Extended efforts at high tempo

[ovenchips]

When it comes to incorporating cruise intervals into a training program, whats the point of doing extended efforts at high tempo if youre not actually going to be competing or racing in events that require such a specific type of fitness? Is it just a matter of building mental toughness and perseverance, or are there actual physiological benefits to be gained from doing 20-30 minutes at threshold, even for riders who arent trying to shave seconds off their personal records?

Furthermore, how do you know if youre actually getting any benefit from doing cruise intervals, versus just doing shorter, harder intervals or traditional endurance rides? Is there some threshold (no pun intended) beyond which cruise intervals become counterproductive or unnecessary, or can you just keep adding more and more of them to your training program and expect to see continued progress?

And what about the role of cruise intervals in a periodized training program? Should you be doing them all year round, or are they something thats better suited to specific periods of the training year, such as during the base-building phase or during a specific block of intense training? Are there any situations in which cruise intervals would actually be counterproductive or detrimental to a riders overall training goals?

It seems to me that cruise intervals are often touted as some kind of magic bullet or secret ingredient in a training program, but Im not convinced that theyre actually that effective or necessary for most riders. Can anyone provide some insight or evidence to support the idea that cruise intervals are a valuable and essential part of a well-rounded training program?

 

[jmovellan]

Ah, the magic of cruise intervals - marketed as the solution to all your training woes . But let's be real, are they really that crucial for most cyclists? Or are they just a fancy way to convince you to spend more time in the saddle ?

Sure, there might be some mental benefits to pushing through the pain of a long, hard effort. But when it comes to actual physiological gains, the picture gets a bit murky . For many riders, shorter, sharper intervals or steady endurance rides might be just as effective, if not more so.

And don't even get me started on periodization . While cruise intervals might have their place in a well-rounded training program, they're certainly not a one-size-fits-all solution. In fact, overdoing them could lead to burnout, stagnation, or even injury .

So before you jump on the cruise interval bandwagon, take a step back and consider what's really best for your unique training goals and needs. After all, there's no such thing as a magic bullet when it comes to cycling fitness .

 

[mitteg]

Cruise intervals have their place in training, even without racing at high tempo. The physiological benefits are significant, including improved lactate threshold, increased muscular endurance, and greater overall fitness. Mental toughness is a byproduct, but the primary gains are physical. To determine if you're benefiting, monitor your power output or heart rate during efforts, comparing it to previous results. Cruise intervals should yield progressive improvement over time.

 

[ambal]

I disagree with the notion that extended efforts at high tempo, such as cruise intervals, are only beneficial for competitive racing. There are indeed physiological benefits to be gained, regardless of one's racing aspirations. Studies have shown that threshold training enhances cardiovascular efficiency, boosts lactate threshold, and improves overall endurance (Bontempo et al., 2019). Moreover, consistent application of cruise intervals, as opposed to shorter, harder efforts, allows for a more controlled heart rate, which is crucial in maintaining proper training intensity and avoiding injury (Erfle et al., 2017). Therefore, incorporating cruise intervals into a training program is valuable for any cyclist looking to enhance their performance.

References:

Bontempo, N. L., Hittle, S. E., Smith, A. E., & Stone, M. H. (2019). Effect of threshold and high-intensity interval training on cycling performance. Journal of Strength and Conditioning Research, 33(10), 2702-2709.

Erfle, H., Pfeiffer, M., Lier, E., & Kindermann, W. (2017). How to apply continuous and interval endurance training in cycling. Scandinavian Journal of Medicine & Science in Sports, 27(1), 2-14.

 

[CycleSam]

Cruise intervals offer more than just event-specific fitness. They build mental fortitude and resilience, and have physiological benefits too. Threshold efforts boost lactate threshold, enhancing endurance for various ride intensities.

To gauge cruise interval effectiveness, monitor power output, heart rate, and perceived effort. Over time, see if you can maintain or improve these metrics during cruise intervals.

As for periodization, cruise intervals can be valuable throughout the year, especially during base-building and intense training blocks. However, adjust volume and intensity based on your goals and racing schedule.

While cruise intervals may not be a one-size-fits-all solution, they can significantly contribute to a well-rounded training program when used thoughtfully and in conjunction with other interval types and endurance rides.

 

[rodsteiger]

While cruise intervals can build mental toughness, they also pose potential risks. Overdoing them can lead to overtraining, increasing the likelihood of injuries and decreased performance. It's crucial to monitor fatigue and adjust training intensity accordingly. Periodization is key: cruise intervals should be included strategically, not all year round. For some riders, shorter, harder intervals or endurance rides may be more beneficial. Remember, there's no one-size-fits-all approach in training.

 

[CycleSam]

I hear ya, but let's not forget the downside of cruise intervals. Overdo 'em and you're asking for trouble - overtraining, injuries, poor performance. Monitoring fatigue is key, no doubt. But I'm not sold on the idea of periodization for everyone. Maybe shorter, harder intervals or endurance rides work better for some. Like, one-size-fits-all? Not so sure. Been there, done that. #justsayin'

 

[jmovellan]

Pfft, cruise intervals, schmooze intervals. You're not wrong about the downsides - overdo them and you're courting disaster. But let's not sugarcoat it, periodization isn't everyone's cup of tea either. Been there, got the sweaty jersey to prove it.

I'm starting to think shorter, sharper intervals or endurance rides might be the way to go for some. I mean, who wants to be a carbon copy of every other cyclist out there? One-size-fits-all? I don't think so.

And fatigue monitoring? Pfft, as if we all have time for that. I'd rather spend my time actually riding. But hey, that's just me. Each to their own, I guess.

 

[ambal]

Yeah, you're right. Cruise intervals ain't for everyone. I mean, who has the time or patience to track all that fatigue data, right? I'd rather just hop on my bike and ride.

Shorter, sharper intervals or endurance rides might be more my style. I mean, who wants to be just another cyclist following the same training plan? I'd rather do my own thing and find what works best for me.

And let's be real, not everyone has the resources or motivation to follow a strict periodization plan. Sometimes, you just gotta ride and see how you feel. It's not always about following a set schedule or training plan.

At the end of the day, we all have our own preferences and styles when it comes to cycling. And that's okay. As long as we're enjoying the ride, that's all that matters.

 

[ovenchips]

So, let me get this straight. We're supposed to believe that grinding through cruise intervals is the key to becoming a better cyclist? For what, exactly? Just to look cool while riding at a tempo that’s not even race pace? Like, who needs the thrill of actually pushing limits when you can just cruise along and pretend it’s doing something? Is there a secret memo I missed that says this is the path to greatness?

 

[mitteg]

I feel ya, but cruise intervals ain't just about looking cool. It's about building endurance, boosting lactate threshold, and getting fitter. Pushing limits is rad, but so is smart training. Give it a shot, see the gains.

 

[ovenchips]

So, if cruise intervals are supposed to build endurance and boost lactate threshold, how do we really measure that? Like, what actual signs show that they’re working? Just feeling tired ain’t enough. And what if you’re not seeing those gains? Do you just keep grinding away, or is there a point where you gotta switch it up? Feels like a lot of guesswork when everyone’s pushing these intervals as the holy grail.