Are you pacing your intervals effectively?

Interval training is a fundamental component of a dedicated cyclist's training scheme. But have you ever wondered if there is an optimal way to pace that 5x5 session you love so much? What if you go out too hard or too easy? What if you ride at the steady pace pre-set for you on an erg? Is there any differences in training outcomes for different interval pacing stategies? Join us on another deep dive into the literature to see if we can answer any of these questions and more! 

Episode Timestamps:
1:30 A training advice anecdote
6:40 Interval pacing athlete conversation
9:45 Oxygen-deficit and ‘lag’ in VO2 increase during an interval
15:20 What is the purpose of interval training?
21:55 Which specific intervals are we looking at?
24:00 How much time can you spend at >90%VO2max during a session
29:35 Where does the research currently sit?
43:30 How can we apply this research to design an interval session?
46:45 Which athletes will ‘declining intensity’ or ‘fast-start’ intervals work best for?
50:55 Non-physiological factors around interval pacing
54:35 Being aware of power as an external measure
62:25 Making use of the limited research available
66:00 Applications and conclusions

Episode References:
The slow component of O2 uptake kinetics during heavy exercise

Decreasing Power Output Increases Aerobic Contribution During Low-Volume Severe-Intensity Intermittent Exercise

How Does Interval-Training Prescription Affect Physiological and Perceptual Responses?

Effects of Priming and Pacing Strategy on VO2 Kinetics and Cycling Performance

Pacing, the Missing Piece of the Puzzle to High Intensity Interval Training

The Manipulation of Pace within Endurance Sport

Similar time near VO2max regardless of work rate manipulation in cycling interval training

Acute Cardiopulmonary, Metabolic, and Neuromuscular Responses to Severe-Intensity Intermittent Exercises

Influence of Work-Interval Intensity and Duration on Time Spent at a High Percentage of VO2max During Intermittent Supramaximal Exercise

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Co-hosts:
Jason Boynton, Ph.D. - sport scientist and cycling coach
boyntoncoaching.com

Cyrus Monk - professional cyclist and cycling coach 
cyclistscientist.com

Damian Ruse - professional cycling coach
semiprocycling.com

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