Posted by: Dr. Tyrone A. Holmes | March 30, 2009

Pyramid Intervals

   One of my favorite workouts is ‘Pyramids’.  I love doing these intervals because they are very effective, not because they are fun!  In fact, when performed properly, you will really suffer because your cadence and/or gearing change during the course of each hard effort.  This differs significantly from the intervals I have described to date, where your cadence is fairly consistent and your gearing only changes to suit the terrain (e.g., rolling hills).  Pyramid Intervals are great at preparing you for the rigors of competitive cycling where sudden pace changes are common, and require the ability to quickly shift gearing and cadence to be successful.  There are many different types of Pyramid Intervals but they all have one factor in common: you increase your cycling intensity in increments (e.g., one minute) during the hard effort of the interval.  For example, you can perform a set of intervals where you maintain the same cadence throughout but increase gearing every minute for 5 minutes, then reverse it back to where you started (you’re going up and down the pyramid).  This is an excellent way to develop your ability to spin bigger gears at a relatively high cadence.  Conversely, you can perform a set of intervals where you start in a fairly big gear, increase your gearing every minute for 5 minutes while decreasing your cadence by 10 RPMs every time you increase gearing.  Then reverse it back to where you started and increase gearing 10 RPMs each minute.  This is a great way to increase muscular endurance.  In my next few posts I will give you several examples of Pyramid Intervals that will get you ‘race ready’.

NEXT POST – April 2, 2009

Pyramid Intervals – Constant Cadence

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Categories

%d bloggers like this: