- Interval training is some of the best bang for buck
you can get, or should I say payoff for sweat.
I've had some great results in the past
after completing intervals for just a few weeks
and today I've got GMBN's in-house
dirt jumper, Blake Samson to have a go at them.
- Ah, how's it going?
- Blake, have you ever done interval training?
- I've never done it.
What do I need?
- Uh, well it hurts and you don't need anything.
You just need your bike.
You could use a heartrate monitor but, to be honest,
you'll get a feel for this, for the effort
and how much you can sustain.
All you need is a watch.
- Got one.
- And a lot of effort.
- Uh-oh, okay.
- Right, I still have about three sessions today
for you to have a go at.
Okay, Blake, for the first session you'll need
a big hill or decent sized one that you can repeat.
- Does it have to be on tarmac?
- No, but I've tarmacked this one especially for you
to make it a little bit easier.
- Thank you.
- Right, so you need to warm up first about 15 minutes,
gradually increasing the pace to get a little bit
of a sweat on.
If you've only got a small hill,
now would be the time to roll with the bottom
and get ready for a world of pain.
- Oh, man.
- This first interval is going to be five minutes
- Yeah.
- Get ready, go!
(upbeat electronic music)
Go for a five minute effort at a hard intensity.
You're looking for zone four to five,
if you know your training zones.
Tempo to sub-lactic threshold.
It should be very hard work but sustainable.
Now roll back down.
Try to keep your legs spinning, but this is recovery.
(upbeat electronic music)
Nice one mate.
- Chance.
- Do you reckon you got two more of those in ya?
- Two more?
- Two more five minute efforts.
- Wow, good thing here.
- So this is training your lactate threshold
and that's the line just between aerobic
and anaerobic performance and it's gonna
make a big difference to yaou on the bike.
- Alright.
- Okay, ready?
- Okay.
- Bye, carry on.
Right, interval number two.
You don't need a big hill, but you do need a steep one.
- Okay.
- This is a max power interval, 10 seconds only.
- Only 10 seconds?
- It's gonna hurt.
- Pssh, yeah, we'll see.
- 10 seconds max power, roll back down.
Two minutes rest and then go again.
- Okay.
10 seconds?
Contenders ready.
- Three, two, one, go.
(upbeat electronic music)
- Okay, so how many times do I have to do that?
- Right, repeat that eight times.
We're just working on maximum power through the pedals.
- Okay, that's hard going.
- So for the third set of intervals,
we're going to do these on mountain bike trails.
- So how would we go about doing that?
- Well, normally at home I like to ride it
almost like an enduro race, so I ride up the hill,
warm up, and then I'll pick a dyno track
and I'll sprint it.
For my trails at home that's anywhere
between sort of a minute and a half and four minutes
and it will be almost max heartrate.
I'll get to the bottom, then use the next climb up,
ride up really mellow, use that as recovery
and try and repeat that again.
- Alright.
- Maybe five or seven times if I'm race fit.
- Okay.
- We've got some flattish trails here,
so we'll do the same.
We'll pick a section and we'll go as hard as we can,
recover in between them and try and do
maybe four or five sessions.
- Alright, let's do it!
(upbeat electronic music)
- What ya reckon for that, Blake?
- Oh, that was, that's hard.
(laughs)
It's definitely a challenge.
- Yeah, our aim's to be doing that a couple of times
a week, probably.
And I start off my training season doing the longer ones
and the closer I got to race season,
the shorter and more intense I do it.
- Okay, wow.
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you can click up there for
the How You Have to Train for Enduro video.
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- Sick.
(hands slap)