Intro to Interval Training

Intro to Interval Training

This "Introduction to Structured Training/Intervals" series is geared toward a wide range of cyclists. It's for those who want to learn how to do a variety of more intense workouts (and where/how to do them outside and/or indoors) whether their goal is to improve their heart health, increase their fitness for group riding or racing, or simply learn to push themselves and take on a new challenge.

In this workshop series the basics of riding and training at varying intensities will be introduced with a strong focus on the why and the how. Two virtual meetings will provide a chance to learn background information and ask questions, while the three group rides will focus on learning how to pace the various intervals, with rides taking place at a range of local spots suited to those particular workouts — for instance, we may ride in Hatfield or at Whiting Reservoir for a steady, flat threshold workout, and meet at the climb on Line Road in Easthampton to practice VO2 workouts and pacing.

Unlike interval workouts on Zwift or other online platforms, the workouts covered in this series focus on classic, effective efforts that build measurable fitness over time. They are simple and straightforward rather than convoluted, and can be done with a minimal amount of equipment — no HR monitor or power meter required, even as those tools can be helpful for this work. Even if folks do have these technologies on their bikes, all participants will be encouraged to hone their rating of perceived exertion (RPE) using the most sophisticated tool they own: their brain.

Fun, learning, and clarity will be the focus of these sessions! Please reach out with any and all questions. Materials will be made available for each element of the series, so even if you cannot make all of the meetings/rides, you won't miss out on the material.

— Justin

Justin Eichenlaub is a cycling and strength coach (Humanistic Coaching) and an instructional leader and teacher coach in the Springfield Public Schools. He has been racing bikes for more than 35 years.