Interval Training for Cyclists: Unlock Your Full Potential
The Power of Interval Training for Cyclists
Interval training for cyclists is one of the most effective ways to build endurance, power, and speed while making the most of your limited training time. Whether you’re training for a race or simply looking to improve your performance, structured high-intensity interval training (HIIT) can significantly boost your fitness levels. As a cycling coach, I work with many of my clients to help them become leaner, fitter, and faster while preparing for important events using specifically tailored custom training programs that incorporate both Zone 2 endurance rides and interval sessions designed explicitly for them.
Avoid These Common Interval Training Mistakes
Even with the best intentions, many cyclists make mistakes that hinder their progress. To ensure you get the most from your sessions, avoid these pitfalls:
Not Warming Up Enough Before Intervals
A proper warm-up is crucial before starting high-intensity efforts. If you’re jumping straight into hard efforts without a sufficient warm-up, your first few intervals might not be as effective. This reduces your total time-at-intensity and limits the benefits of the session. Instead, take the time to prepare your body by gradually increasing intensity before your main set.
Intervals That Aren’t Hard Enough
For interval training to be effective, you must commit to pushing yourself. A common mistake is performing efforts that feel hard but don’t reach the necessary intensity. If an interval is meant to be an all-out sprint, it needs to be truly maximal. Different types of intervals target different energy systems, so ensure you understand the purpose behind each session and execute accordingly.
Lack of Focus During Intervals
Unlike steady endurance rides, interval training for cyclists demands complete focus. You can’t afford to let your mind wander or take a call mid-ride. Be deliberate and disciplined during each effort to maximise gains. Concentrate on maintaining proper form, pacing, and breathing to get the most out of every session.
Doing High-Intensity Intervals Too Frequently
More isn’t always better when it comes to HIIT. If you’re performing high-intensity sessions too often, you’re likely not allowing enough recovery time. Quality trumps quantity. For most cyclists, two to three high-intensity sessions per week are optimal. Overloading your schedule with intense efforts without proper recovery can lead to fatigue and burnout, ultimately reducing your overall performance.
Making Interval Workouts Too Long
Time-at-intensity matters, but extending HIIT sessions unnecessarily can lead to suboptimal results. Unlike longer endurance efforts, interval sessions typically focus on accumulating 10-20 minutes of total high-intensity work. Extending the workout too long often results in lower-quality efforts, as fatigue causes a drop in power output. Aim for focused, high-quality intervals rather than excessively long sessions.
Neglecting Hydration and Recovery
High-intensity intervals, particularly when done indoors, lead to significant fluid loss. Dehydration can impair performance, making it crucial to hydrate before, during, and after your session. Additionally, proper recovery—including refueling with carbohydrates and protein—ensures you’re ready for your next ride. Skipping these steps can lead to diminished results and prolonged fatigue.
Maximise Your Limited Training Time with Smart Interval Training
If you want to maximise your limited training time, structured interval training for cyclists is the key. By avoiding these common mistakes and ensuring your sessions are executed correctly, you’ll see noticeable improvements in your speed, endurance, and overall performance. Whether you’re targeting a specific event or simply aiming to ride stronger, a well-balanced approach that includes both Zone 2 endurance riding and strategic interval training will help you achieve your goals.
Ready to elevate your cycling performance? Book a free call with me to discuss whether you are a good fit for my coaching program and how I can create a personalised coaching plan to help you achieve your goals.
