Interval Training

I suggest the following interval training should be in addition to the normal training, perhaps on two nights per week.

Each series commences after a warm-up period of about ten minutes.

Series 1 is aimed at getting the ‘rough’ off and it is assumed that it will not be done as efficiently as it should. Each rider should keep to the first series until she is satisfied that she is working efficiently, then move to Series 2 and so on. Series 4 should be reached about June and thereafter the series should be prolonged, i.e. adding extra 2 minutes steady and 5 minutes hard, as you progress.

For Series 1, fixed gears are effective with gears between 68 – 74” (53 x 21 – 19) but NO higher.
Through Series 2 on gears, with maximum around 81” (53 x 18).
Series 3 should see you through in to 86” gear (53 x 17).
The final Series should bring you to the highest gear you can push through interval training.

Series 1 – February/March

10 minutes warm up
1 mile steady, 3 miles hard, 1 mile steady, 2 miles hard
1 mile steady, 2 miles hard, 1 mile steady, 3 miles hard
2 miles steady with a SPRINT of 300/400 meters
Approx 16 miles

Series 2 – March/April

10 minutes warm up
1 mile steady, 2 miles hard, 1 mile steady, 2 miles hard
1 mile steady, 2 miles hard, 1 mile steady, 2 miles hard
1 mile steady, 2 miles hard, 1 mile steady, 2 miles hard
Sprint the last 400 meters
Approx 18 miles

Series 3 – April/May

10 minutes warm up
2 minutes steady, 3 minutes hard, 2 minutes steady
3 minutes hard, 2 minutes steady, 3 minutes hard, 2 minutes steady
3 minutes hard, 2 minutes steady, 3 minutes hard, 2 minutes steady
3 minutes hard, 2 minutes steady, 3 minutes hard, SPRINT 400 meters
Approx 35 + 10 minutes

Series 4

10 minutes warm up
2 minutes steady, 5 minutes hard x 6, SPRINT last 400 meters
Approx 42 + 10 minutes