Five Mistakes Cyclists Make When Doing Intervals Outside

Interval training is a powerful tool for improving cycling performance. However, executing these workouts in the real world can be difficult. Here are five mistakes cyclists make when doing intervals outside, and how to avoid them.

Mistake 1: Doing Hard Efforts Like VO2max or Threshold on Tailwind

One of the most common mistakes is performing high-intensity efforts, such as VO2max or threshold intervals, with a tailwind. The reduced resistance can prevent you from reaching the necessary power levels to achieve the desired training effect. Instead, try to plan these intervals when you have a headwind. The added resistance helps you maintain the required intensity, making your workout easier to perform. So the next time you ride outdoors have a look at the wind direction and match your hard intervals on your headwind sections.

Mistake 2: Doing VO2max Too Early in the Ride Without Proper Warm-Up

Starting your VO2max intervals too early in the ride, without a proper warm-up, is another error. Jumping into high-intensity efforts without adequately preparing your body can increase the risk of injury and reduce the effectiveness of your workout. Ensure you spend at least 10-15 minutes warming up at a moderate pace, gradually increasing your heart rate and preparing your muscles for the demands of VO2max intervals. In fact, it’s also better to do your VO2Max after a bit of fatigue.

Mistake 3: Doing VO2max on Long Steep Climbs

Performing VO2max intervals on long climbs can be counterproductive and lead you to blow up or ditch the interval. In VO2max intervals, recovery after each interval step is extremely important. Let’s say your doing 5×40/20’s (40 seconds of VO2max followed by 20 seconds of recovery) then it’s important to do really low power for these 20 second intervals. However if the climb is steep then this simply isn’t possible. If you want to do VO2max interval climbs you have two options:

1. Use short climbs/hills to match a single VO2max interval duration with the duration of the climb and use the descend as your recovery. This is also called hill repeats. To keep this a VO2max interval the climb should be no longer than three, maybe max five minutes. Great VO2 max intervals are 1 minute climbs followed by a 30 second descend.
2. Use long climbs that are not steep, max 4-5%. This way you can drop power after the VO2max interval to somewhere between 100 and 150 watts (depending on your FTP) and still ride up the climb normally without falling over.

Mistake 4: Doing Threshold Intervals on Short Climbs

Doing threshold intervals take more time, typical somewhere between 5 and 30 minutes. Performing them on short climbs could lead to part of the effort being performed during the descent which is practically impossible. Instead, choose longer climbs that allow you to maintain a steady effort throughout the interval, ensuring you hit the required power and duration. The most fun is to have the climb time match the threshold effort exactly. In the end it really doesn’t matter if you’re one minute more or less threshold time, just climb the climb!

Mistake 5: Doing Hard Efforts Like VO2max or Threshold in Busy Areas

Performing high-intensity efforts in busy areas is another common mistake. High traffic, frequent stops, and other interruptions can disrupt your intervals and pose safety risks. Busy areas can prevent you from maintaining a consistent effort and force you to slow down or stop frequently. Plan your intervals on quieter roads with minimal traffic and fewer intersections to ensure uninterrupted, safe, and effective workouts.

Conclusion

Avoiding these mistakes cyclists make when doing intervals can significantly enhance the effectiveness of your training. By planning your efforts around headwinds, warming up properly, choosing appropriate climbs, and avoiding busy areas, you can ensure your intervals are as productive as possible.

What mistakes have you made when performing your cycling workouts outside?