Interval Training question
 

I had a breakthrough while using my trainer last night. I finally figured out the difference between spinning and mashing. And today I have a question about it. While doing interval workouts, I can hold a lower gear for the first 2 or 3 intervals, then I have to switch to one gear higher for the next 2 or 3(there's only 5). This is where my question comes from. Should I switch to the higher gear and keep on spinning or should I hold the harder gear for as long as possible, even after I start mashing? I think I should drop the gear because I am trying to work on my pedal stroke, but my HR does not get as high. Tell me what you think.

Thanks.

During intervals I usually try to be way up in HR during the interval, and then during the recovery I drop down. Your intervals should be spent upwards of 100 cadence, and recovery down around 80. My intervals tend to run about 90-95% Max HR. You dont want to be mashing at 75 cadence during an interval. Usually the whole point to interval training is to increase your VO2 max, so you need to be breathing heavy and running a high HR.

Thanks for the quick response. When I start mashing I don't slow my cadence any. I just go from a nice round pedal stroke to just pushing down on the pedals as hard as I can to maintain the cadence + gear.

Is there a problem if I change gears mid-interval?

I decouple cadence work from interval work. If I'm working on cadence, I'm trying to ride for a minute or so somewhere over 120RPM, but in a light gear. If I'm doing intervals, I'll be closer to the 100 RPM range and stick in the same range for all the intervals.