It is ‘Sprinter’ Time, Time for High Intensity Efforts

Author: Julia Farell - NCCP Certified Coach
https://www.instagram.com/farellcoaching/ 

"When it's hurting you, that's when you can make a difference." - Eddy Merckx

It is ‘Sprinter’ time for us here at MBRC in Southwestern Ontario. No, I am not referring to mega watt wins care of Mr. Jasper Philipsen or a certain Ms. Lorena Wiebes.

I mean Spr- inter time, that gap in time where we float somewhere between what feels like the endless cold of winter and some much desired intermittent warmth and elusive spring temperatures.

It is the time when the outdoor roads clear and outdoor riding tempts us all, even those who love their pain cave. It is a time for ducks during April showers and when effective layering of cycling garb requires true expertise, an art in the avoidance of hypothermia.

Sprinter time means, if you have not already, a time to add the spice to your cycling life from the training menu, that is, the high intensity work following your solid winter base work.

The timing of this type of work, commonly referred to as VO2 max efforts, typically begins 4 to 6 weeks out from an early race or event. The reality is that you are working on all your systems all the time. Your metabolism is fully interconnected and, contrary to popular approaches, we are not compartmentalized like machines.

Your VO2 max, or your maximum capacity to deliver oxygen to your industrious muscle fibres, is improved by training at all intensities or ‘zones’. But to best prepare, it is prudent to include a first or early training block of this high intensity work in ‘Sprinter’ time.

If you have read or Google searched VO2 max, you will have come across a myriad of options, or perhaps what could be termed a cornucopia of confusion. You may have heard or read about 40/20s, 30/15s, 15/15s, 4x4 Norwegians, 3x8s, bread and butters. The list seems unending. So the question arises as to which of these is most effective. Do you use the short, repeated work or the longer sets?

Well, the answer to that is a resounding yes.

The long sets are the key workouts, but the shorter sets provide some variety and are a good start as you move to increasing the total time of work at this high intensity. They typically provide a nice build into the longer efforts such as the 4 x 8 min.

The reality is that the science shows that all these approaches work, but only if done at the correct intensity and duration. Below are some suggested guidelines to help you stay on target as you add these spicy workouts to your training this ‘Sprinter’.

Intensity
Research shows that the intensity of your work needs to be at 90% or higher of your VO2 max to get effective returns. The best indicator that you are at 90% or above of VO2 max, outside of a lab setup, is your breathing sensations and rate. Power and heart rate may help a bit, but prescription using these does not cut the mustard. Sensation is the best guide for these efforts.

Your breathing rate should increase to the point where you cannot speak a word and maintaining a steady rhythm is not possible. You should feel that your breathing is extremely deep and at an exceedingly high tempo, almost raspy and loud. Your cells will be asking for more oxygen, and your lungs and heart need to be fully taxed to reap rewards. If you stay in tune, you will feel that it is only a matter of time before the demand for oxygen outruns the supply, but stay the course. In this great discomfort is where the improvements and wins are made.

Duration
The science shows that each VO2 max interval needs to be a minimum of 3 minutes long. Shorter than this and you will not be taxing your delivery of oxygen sufficiently, but instead you will be targeting your anaerobic lactate clearance system.

VO2 max intervals can be as long as 8 minutes. Any longer and you will be working at second threshold and not taxing your oxygen delivery system enough to make the targeted gains.

For each session, science shows that a total of about 24 minutes of work at this intensity is effective. If it is a first session, 16 minutes may be a good starting point, with the aim of adding time with each session. Sessions can extend to 32 minutes of hard VO2 max work, although that is the limit. Having the capacity to go longer than 32 minutes is not better, and the intensity was too low for each interval.