Criterium Intervals
The on/off, stop/start, fast/slow,
glorious world of pain of Criteriums
Callum Ecobichon ~ dishing out lap one
suffrage
When & Why?
This session can be used at any time you need
to put a spring in your step. A mid-season boost, an early season
or key event preparation, or as race replacement therapy, this session
is never out of fashion.
At races there are two types of rider; those dishing out the pain and those receiving it. This ensures you're comfortable if you happen to end up one of the latter; but you're more likely to find yourself one of the disher outers.
Where?
For those in Jersey a turbo is best. Anywhere else, it can be done on a big road (which we don't have) or a
big circuit with 90 degree bends from which to fire out (La Collette?).
As an added bonus, on the circuit option you also build up your bike handling skills.
Which
is a tadge difficult on a turbo!
fast straights and faster corners
leave a metre thinking and escaping room
How?
Sprint as hard as you can, from a high tempo speed, for 10
seconds, then recover for a minute. Then go for 20 seconds, with
another minute recovery, and again for 30 seconds etc, until you get to
60 seconds (obviously not sprinting, more a lead out pace).
After your 60 second interval take a 5-10 minute recovery (taking your bike for a walk) then go again. When you can't complete a full planned interval, STOP!
If you can only do one block, so be it. Build up over a couple of sessions. When you can do three full blocks, it's time to try something else.
The Warm Up Warning
All interval sessions require a thorough and proper warm up...
Once thoroughly warmed up and at "race pace" readiness, undertake the following session.
