Our free training plans are published on our website some time after they are published in our ezine.  If you do not want to wait for them to be published on our website, you can subscribe to our free ezine here.

Training Program 3 -  Interval Training using Stellenbosch to Pringle Bay

In this, the third in the series of training plans, we take a look at the Stellenbosch to Pringle Bay route in the Chasek series which is ideal for interval training. The return route: Pringle Bay to Stellenbosch  will obviously work just as well.

Once again we would like to mention the importance of getting to know the terrain of the various DVDs available. This will make it easier to match the training information to a specific DVD or to use the advice with other routes.

Anyone who has taken part in a cycling event, will have experienced what we call the concertina effect. The group tends to speed up and then slow down almost continuously. In a race situation this is probably caused by someone trying to get away from the group, otherwise known as breaking away. The resultant effect is the group responding by picking up the pace and closing back on the attacking cyclist. When he is caught, the group slows down. More often than not, another rider might attack immediately hoping to catch everyone slightly out of breath. The group will probably respond in the same way, by picking up the pace and closing down on the new attack.

In a social ride this is probably just having someone with fresh legs moving to the front pace group. The increase in pace is not as dramatic as in a race, but those at the back of the group will need to increase their pace as the bunch stretches out and then comes back together like an elastic band.

Essentially what is happening in the above scenario is that each individual cyclist is forced to exert a substantial amount of energy for a short period, then to recover enough so as to repeat the process.
The effects are lactic acid in the muscles and that desperate need for oxygen into the lungs.

The only way to train the body for the above situation is Interval training. This is simply a session of time periods where one rides hard and fast and then allows the body to actively recover, before repeating the process.

Interval training increases lung capacity to draw in more oxygen, and heart capacity to then pump oxygenated blood more efficiently to the muscles. This minimises the effect of lactic build up, which as many have probably experienced can render one's legs quite useless.

Actual interval training is planned and the cyclist will know exactly when the ON/OFF sessions will begin and end.

Another example of interval training is called fartlek. This is more a race simulation, where the ON/OFF exertion is random and is normally initiated by someone else. The cyclist is forced to do the interval whether he is ready or not. Fartlek training would normally be done in a small group of cyclists of equal ability, where the interval is initiated at any time, leaving the rest to respond as best they can.

IMPORTANT:
Due to the enormous stress interval training puts on the body, they should only be practiced when you have a good and consistent amount of base miles in your legs.

A warm up session is essential.

Using the Stellenbosch to Pringle Bay DVD .

The route splits very definitely into 3 sections:

 1.  4 undulating medium climbs with a downhill after each climb
 2.  A flat section in the middle
 3.  A short section of quick and small undulations ending with some longer climbs.

It is advisable to do at least a 10minute warm up before the film actually starts, as the first interval starts soon after the start.

Section 1

Each interval should be as close to maximum as possible and the effort should be maintained until the top of the climb. All intervals should also be done on the large chain ring and 17/16/15 tooth sprockets.

Every downhill should be on the least trainer resistance as well as the easiest practical gear ratio. The goal is to recover completely till the next interval.

Where the road levels out occasionally, between the obvious undulating sections, you can pedal with medium effort. The idea being not rest too much, but to also ensure you are able to do the next interval at maximum.

Section 2

After the long recovery downhill, the road rise slightly as it crosses over what is actually a freeway.

Use maximum effort over this rise using a 53/14 gear ratio. Maintain the pace till you find yourself on the flat section on the other side.

Recover on an easy gear till the small bridge just after the traffic light.

Maximum effort over the bridge on the 53/14. Maintain the pace till the flat on the other side of the bridge.

Recover on an easy gear till the RIGHT arrow sign.

Maximum effort till the LEFT arrow sign using a 53/14.

Recover till the flat section ends.

Section 3

Use a smaller gear(39/16 or15) for this climb. Effort is still cloe to max, but using the spinning technique on a climb.

Recover on the downhill.

The road undulates with quick small rises till it crosses a bridge. Use this section as a free ride. Challenge yourself according to how you feel, keeping in mind the concept of effort and the recovery.

The following longer climbs could be tackled in the same way. Effort on the climbs and recovery on the down hills.

The road crosses a bridge, near the end, followed by a steep climb. This climb should be the last maximum effort using a big gear. The long down hill is perfect for a full recovery.