we talked about interval training here
at GMB and quite a lot and how effective
they can be for getting fit we've never
actually discussed how you might do them
why you might want to do them and giving
you some beginner sessions so this is
their introductory guide to training
with intervals let's go
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so what is an interval well an interval
is a set period of time where you can be
working really hard and then you're
gonna have a period of time we're
working a little bit easier well the
good news is that they actually taxed
the cardiovascular system and the
nervous system in a greater way than it
would say if you went for a three-hour
long ride there also once you finish
that session in the steady-state the
recovery zone we're actually just
recovering afterwards the session
they're going to keep on burning
calories and carbohydrates and fat so if
you are trying to lose weight then this
is a great way to do it plus there's a
major hack of time you can do a much
shorter session as opposed to going for
a long ride you take those hard chunks
with the rest in the middle and you
repeat those stick of warming at the
start and a cool down at the bottom and
you can also tailor those hard parts to
train different types of fitness so that
is the basics of interval training
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so how hard are intervals
well actually it's that accumulation of
those hard bits at the end of the
session you should feel absolutely done
the day after a really hard one
all I've done so my legs that we really
saw almost like I've been to the gym the
great thing about them though do this a
couple of times a week after three or
four weeks you'll feel much fitter and
stronger so let's take a look at each
individual part of an interval session
so the first part of any interval
session is the warm-up and it's actually
really important don't do this properly
you're not going to feel good on that
first interval and your performance
isn't going to be good so this should
take about 15 minutes start off really
steady just spinning the legs and
actually after about eight minutes I'll
start ramping it up a little bit just to
get the leg muscles working I want to
get a look at out of breath a little bit
sweaty get ready for that first interval
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with these intervals you can do them on
any bike so it could be a cross bike it
could be a road bike even be a cross
country bike and enduro bike or a
downhill bike if you happen to have one
of them and you're racing on it
personally I would always do these on a
stationary bike so either in the gym or
a road bike on turbo trainer in the
garage stick a watch on the handlebars
just to make that session really really
consistent yeah the big thing about
doing it on the turbo trainer is you're
not going to come into traffic lights
bump into other trail users and you're
gonna have a really consistent effort
making it work harder for you and keep
those sessions super consistent
so there we go that's a warm-up done and
I'm gonna get ready to do the first set
of this session and this introductory
set is going to be 15 seconds of hard
work 45 seconds of rest but you gonna
need some way to time it and to let you
know when you're gonna be working or
when you're gonna be resting you could
use a stopwatch some sort of a GPS
melted wallet and your handlebars you
can even get an app for your phone which
lets you program in that work to rest
ratio it gives you a bit of a bleep ER
and alert so when you have to sprint and
that for me is the easiest way oh it's
time to go 15 seconds
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cool 15 seconds done a little bit of
breath legs are pretty sore I managed to
keep that consistency and that is a
really important thing you don't want to
go sort of all cylinders at the start
it's then that we have to finish that
entire effort for the whole 15 seconds
and now in this recovery zone it's all
about spinning the legs just going easy
not really working too hard
trying to get your breath back really
recover get your legs to spinning and
I'll tell you or 45 seconds after that
intense effort goes by pretty quick
can't be too far off and five going to
go
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well where's the last one of five done
tell you what prick tough at this point
you're probably going to want to think
about whether you want to do some more
or if you want to take a break if you do
want to do some more then do five
minutes really easy spinning just like
we're in that recovery zone right now
and then repeat that whole session again
if you're new to the whole interval
thing then now is probably a good time
to just stop see how you're feeling and
maybe late in the week you can redo just
take that cooldown pedal dead easy and
perhaps you'll get to the top of the
trail ready to descend so there you go
there's an introduction to interval
trainings and the best thing is that
these sessions can be tailored to
depending on what type of month biking
you're training for or how you want to
train your body click up there to
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training for enduro no definitely use
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