Criterium intervals
09-22-06, 11:02 PM
#1
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Criterium intervals
What length and at what intensity intervals seem to work best for criterium training? How much recovery time in between? One minute on and one minute off??? Two minutes?? Thanks.
09-24-06, 05:36 PM
#2
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For crits, I really like ladder intervals with minimum recovery. In a crit, you're never going to be fully recovered from one attack before the next one goes, so it's best to train to respond (or launch your own attack) while still feeling the last effort. Here's one of my favorites:
Begin by warming up for 15-30 minutes by riding to a long flat section of road with few inturruptions.
Start the intervals with 30 seconds on, 1 minute off. Then do 1 minute on, 1 minute off. Keep adding 30 seconds to each interval until you reach 3 minutes on. Then go back down by 30 seconds until you do a final 30 second interval. Keep all the rest periods at 1 minute. The total work time is 18 minutes.
I have found that doing these intervals at max effort will train me to keep putting out power in a fatigued state.
Begin by warming up for 15-30 minutes by riding to a long flat section of road with few inturruptions.
Start the intervals with 30 seconds on, 1 minute off. Then do 1 minute on, 1 minute off. Keep adding 30 seconds to each interval until you reach 3 minutes on. Then go back down by 30 seconds until you do a final 30 second interval. Keep all the rest periods at 1 minute. The total work time is 18 minutes.
I have found that doing these intervals at max effort will train me to keep putting out power in a fatigued state.
10-02-06, 10:44 AM
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I will recommend you to do vo2 intervals and have found a special variant that I think will work for you. If you have too long recovery periods, the training will be focusing more on anaerobic endurance and I am not so sure that is the right thing for you. A criterium has a duration of 45 to 90 minutes, and therefore I think you should focus on vo2 max and only do a little extra for your anaerobic endurance. Maybe add some sprint training if you do not do that normally. Here is the program:
5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity – 20 sec. low intensity)
This program is designed to increase your maximum oxygen consumption. You work with a slightly higher intensity during the intervals than in a regular vo2 program. Thus, you will also gain increments in your anaerobic capacity (very useful in criteriums when you jump). You can expect results after only a couple of training sessions. This program is focused on developing vo2 max but it is also very much like races, with some anaerobic stuff.
5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity – 20 sec. low intensity)
This program is designed to increase your maximum oxygen consumption. You work with a slightly higher intensity during the intervals than in a regular vo2 program. Thus, you will also gain increments in your anaerobic capacity (very useful in criteriums when you jump). You can expect results after only a couple of training sessions. This program is focused on developing vo2 max but it is also very much like races, with some anaerobic stuff.
Last edited by Jesper T; 10-02-06 at 10:54 AM.
