top of page

Tue, Oct 25

|

Atlanta Motor Speedway

Winter Prep Ride Intervals

Interval training is defined as alternating short bursts of exercise with rest periods at regular time intervals.

Registration is closed
See other events

Time & Location

Oct 25, 2022, 6:00 PM – 8:00 PM

Atlanta Motor Speedway, 1500 Tara Pl, Hampton, GA 30228, USA

Guests

About the event

Cycling interval training can be a powerful tool to increase speed, power, and endurance on the bike.

Each week there will be a different type of Interval Training here is the layout starting in November below is the layout

COME OUT THIS TUESDAY FOR THE INTRODUCTORY LESSON FOR WHAT IS TO COME NOVEMBER ON TUESDAYS

ATLANTA MOTOR SPEEDWAY IS THE PERFECT LOCATION WITH NO TRAFFIC AND LIGHTING.

Prepare to sweat in a one hour POWER SESSION so that you can

LEVEL UP

Workout Week 1 - The Breakaway
  • Warm Up: 10 minutes
  • Set: Ride 2 to 3 minutes as hard as you can, then more slowly for 5 minutes to recover; complete six times no more than twice per week.
  • What It'll Do: This workout is good for increasing VO2 Max, which will benefit your time trialing and improve endurance needed to make a move for the breakaway.

Workout Week 2 - Hill Repeats
  • Terrain: Choose a moderate to steep hill
  • Warm Up: 10 to 15 minutes
  • Set: Climb for 1 minute seated, coast down to the bottom of the hill and repeat for another minute, this time standing. Efforts should be as hard as you can ride, saving only enough to finish the set. Complete six intervals (three sitting, three standing), and do two sets.
  • What It'll Do: improve climbing speed and power

Workout Week 3 - Time Trial Threshold
  • Terrain: best to do on flats in an area with no traffic lights, a bike path or a stationary trainer, avoid coasting at all costs
  • Warm Up: 10 to 15 minutes
  • Set: Begin with two 10-minute efforts with 5 minutes rest in between. Aim for even effort throughout the set. When the 10-minute efforts become easier, move up to two 15-minute efforts. Once you can sustain two 20-minute all-out efforts, you're ready for race day.
  • What It'll Do: This is the classic interval used to improve the 40K time trial.

Workout Week 4 - Power Sprinting
  • Terrain: any terrain other than steep climbs
  • Warm Up: 10 to 15 minutes
  • Set: Sprint for 30 seconds, and follow with easy spinning at a high tempo for 30 seconds. Repeat 10 to 15 times and complete two to four sets, with 5 to 7 minutes for recovery between sets (time between sets should be based on your level of fitness).
  • What It'll Do: perfect for building sustained power needed for sprinting
This event has a group. You’re welcome to join the group once you register for the event.

Share this event

bottom of page