Intervals!

Hey team!

sorry for the delay in this week’s coaches corner! two fold: A the kids have been doing the kids thing and being busy, and B, I forgot! So here it is, we’re going to talk intervals! The best ways to do them, some tips/tricks for outdoor/indoor, when to use ERG and when not!

First off, let’s start with ERG mode. What it is, what it does well and what it does poorly. ERG mode is short for Ergometer. In the world of sports science, an ergometer is a machine that can control the output for whatever discipline being used and with the most accuracy measure the output as well. For most of its history, it was used in rowing. In our two wheel world, ergometers are used to measure a power output/vo2 testing. The introduction of Smart Control trainers allows for us at home to get very accurate readings and test ourselves. The prime example of using ERG mode is when doing the ramp test. ERG allows the trainer to precisely control the power output in 20-50watt intervals(the ramp test is a good way to check form between doing full FTP tests!). When in ERG, the trainer will only allow for the wattage prescribed. This power will not change at all meaning shifting gears will only change your cadence, but not the power being applied(remember, power is torque x velocity). ERG mode can also be used for a prescribed workout. This is a wonderful way to ensure that you are doing the prescribed work/tss. While this all sounds amazing(it is), it does have its flaws. In my opinion, the biggest flaw is it removes some of the form and feel you need to race competitively. If you were to ask Dan D, Joe, Chuck etc. to go do a zone 2 ride, none of them would have to even look at their data. They know what Z2 feels like. This is HUGE when in a race situation where you may not be able to constantly look at your computer(if I see you staring down the whole time in a crit, I will tell you during and after the race how dangerous you are being). When in ERG, the tendency can be to just stamp down as hard as needed in order to make the trainer turn. It seems riders forget to pedal in good form and have a hard time gaining that back when moving back to outdoor workouts. As for using ERG, when doing sweet spot or lower intervals, it can be good. A ramp test, or super intricate workouts make erg mode the wonderful choice so you don’t have to remember all of the steps. I personally have a rule of only using erg mode on complicated workouts, or when early in the morning and I don’t have the awakeness to concentrate. it is nice to just start the workout and pedal, and not have to think. Otherwise, i recommend not using ERG mode, your feel and form will be greater for it. Tips for ERG: first and foremost, when changing between intervals, say going from 155 watts to 240. Raise your cadence noticeably higher before the start of the interval(say go from your normal 85-90rpm to 95-100) and then settle back in once the trainer has "caught up." This will help prevent the spiral of death. Ah the biggest pitfall of ERG, the spiral of death! When in erg and your cadences drop lower, the trainer wants to clamp down harder in order to maintain the prescribed wattage(remember, torque x velocity so when velocity drops, torque has to increase). you go from a nice interval cadence to leg presses! Increasing cadence then settling back in to your normal range prevents this!

Outdoor tips! Let’s start with the basics: obviously a road with no traffic lights or stop signs or heavy traffic is best. Again, I’m a huge fan of canal road. Burnt mills is another good one as well as the great swamp. Be safe, pay attention. A weird byproduct of smart control trainers and ERG has been a weird need to "nail" intervals outside. I’ll say here and I’ll say it once, it is IMPOSSIBLE to hold exactly 250 watts, for 10 minutes outside unlike when in erg mode and the power is a perfectly straight graph line. Instead, I always tell my athletes to aim for an average of 250 watts for that 10 minutes(remember when I said having the feel of an effort is important?). This will make it so you know you’re doing the work. Finally, remember to turn around at some point. I’ve made the mistake before of heading out canal and doing all of my intervals, to get to just shy of Princeton and realize now I have over an hour of zone 1 to get back and an angry wife waiting because now I’m super late! Now I’m assuming most of you ride with a garmin/wahoo/hammerhead/bryton etc. Another useful tip is to use the lap button at the start and end of each interval. this will make analyzing the efforts later so much easier as you can look at the data per "lap." you can quickly ascertain whether or not each lap average power is correct. This last one isn’t necessarily a tip, but i do highly recommend it. I have a tendency to drift toward the center lane when im in an effort not on purpose but just from concentrating on the hard power. I’ve found the radar tail lights an amazing tool when doing workouts. the beep of a car coming snaps me out of the effort haze and lets me drift back toward the shoulder with plenty of time before the car is on me. If you’ve never used one, its worth taking a look at.

Indoor tips! Again, upping the cadence is big, try this next time! I will always also talk about the use of fans when inside. keeping cool is a huge deal. Heat training works, but not all the time. Bonus fan nerdery is to purchase a blower style fan(think drying your carpet type of fan) with a remote. being able to control the fan from your handlebar is also a huge game changer. I use/recommend the Vacmaster AM201R. I’ve also come to love having a desk/table/stool or something tall enough next to me to put a phone/remote/bottles/food etc. for some reason, reaching down to my bottle cages while on the trainer just makes me mad. having everything in view near by makes my indoor time much more enjoyable. Do you need the wahoo desk? No. Is it nice? More than ‘id like to admit. Screens: again not an actual necessity but oh boy does it help when using a bigger screen. my favorite set up is the one i have at the shop. we have an Apple tv in which I run training peaks virtual and having a tv sized monitor really does fool you into thinking your in the game. I recommend at least an iPad size when you can put it relatively close. My at home set up is my laptop and an old keyboard stand. I highly recommend the keyboard stand if you don’t want to buy a trainer desk.

that’s all for now! I hope this helps some of you get through the indoor doldrums!


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