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 anecdote6:40 Interval pacing athlete conversation9:45 Oxygen-deficit and ‘lag’ in VO2 increase during an interval15:20 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 session29:35 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 pacing54:35 Being aware of power as an external measure62:25 Making use of the limited research available66:00 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 This is a listener supported podcast, and we would be stoked if you supported us by becoming a member of The Cycling Performance Club! With your backing we can continue our mission to deliver the best in cycling performance knowledge and practical advice to you and the greater cycling community. Support The Club by clicking here! Co-hosts:Jason Boynton, Ph.D. - sport scientist and cycling coachboyntoncoaching.com Cyrus Monk - professional cyclist and cycling coach