The Importance of Interval Training for Cyclists

What increases the performance of a cyclist? Is it all about doing lots of mileage at slow speeds, or is it about doing interval training? That's the question that every cyclist asks themselves when it comes to seeing the best results. Obviously we know that cycling is an endurance sport that focuses mainly on the breakdown of fatty acids to convert them into energy for our muscles to utilize. But is there a more efficient way of training that will help cyclists to be able to ride and race at higher intensities without fatiguing so soon. Are you doing the wrong sort of training?

Many cyclists overlook the importance of interval training because they think that in order to ride and perform better they just need to ride for longer durations. In a recent study that I've read by (Kirsten A. Burgomaster et al.) they suggest that by only doing short sprint intervals for two weeks you will be able to see greater physiological changes that will improve your performance. In this study there was a greater increase in the oxidative enzyme called citrate synthase which is a good indicator of aerobic performance. The main adaptations that occur during aerobic training are the development of the mitochondria which help deliver energy to the working muscles and an increase in the number of capillaries within the exercising muscles. A trend with endurance training over a number of months has shown an increase in VO2max to a certain degree until it eventually plateaus, whereas the oxidative enzymes within the mitochondria continue to rise. The changes to the mitochondria that are brought on by training result in something called glycogen sparing, which is the sparing of glycogen as an energy source and instead breaking down fats at higher intensities. This would obviously result in the muscles being able to produce energy at a higher intensity while being able to minimize the amount of by products such as lactate that hinder the muscles from functioning properly at that given intensity.

So now that you know that pure endurance training has its limitations in terms of VO2max. We can see that there is a place for interval training, and that it plays an important role in increasing the mitochondria's functional capacity. Interval training also helps the muscles to function at a higher intensity without completely depleting the muscle glycogen stores. There is a place for long endurance training, because you have to ensure that your VO2max has reached its ceiling level, but you won't see the same results if you just do endurance training without doing short intense intervals. During the off season or base as it's termed in cycling, the cyclist can implement short intervals into their training program. They just have to perform very short intervals once or twice a week for a few weeks.

If you're stuck in the same place in terms of training and improving, and you feel that you aren't going anywhere, give interval training a bash and see the results for yourself. Sometimes it's good to break routine and do something that might stress the muscles in a different way. Don't take my word for it, get on the bike and do it yourself.

Trevor