Foyle Cycling Club - Tempo Tips

TEMPO INTERVALS:
'He Who Controls the TEMPO...Controls the GAME!'


We all want to improve our fitness so we can ride stronger, faster,
and longer. NO ONE wants to be in the back of the pack sucking wind.
Some of us are just born with a high capacity for strength and
speed...others of us have to train for it!! This is where the power
and benefits of interval training comes into play.

Done correctly, interval training can be your 'magical gateway' to
your next level of fitness and cycling performance. You don't have
to be PRO cyclist or racer to use intervals...you just have to want
to improve!

I'm gonna give you three of these professionally designed workouts
to wet your whistle my friend!

Why? Because I know once you experience the benefits and understand
the potential of using these structured interval workouts over the
next few days and weeks you will come back to learn more about our
training plans and how you can achieve more from your cycling with a
little more structure.

I'll give you the interval example today concerning one of the MOST
important style intervals you can do...TEMPO INTERVALS! It may not
have the panache of climbing repeats (later), BUT tempo riding is
the CORNERSTONE of your cycling success and very few riders actually
do it. Bummer, because...

He who controls the TEMPO...controls the GAME!

Let's first learn from Expert Cycling Coach and developer of the 14
Week Training Plans, Coach Al Lyman about the importance of TEMPO
Intervals and some tips on how to do them correctly:

WHY TEMPO INTERVALS? These moderately intense zone 3 workouts are an
integral part of a cyclist's transition from lower intensity z1/z2
training, to more intense z4/z5 training that might come later in a
training progression. They challenge you with slightly increased
lactate levels (without being too stressful) and provide a great
opportunity to practice race day skills, nutrition, and hydration.

HOW TO PERFORM TEMPO INTERVALS: Depending on the level of the plan,
you will find tempo rides from 10 minutes up to 30 minutes or more.
These "transition" sessions should NOT be too intense. They are not
z4 intensity! Ride smart!

Important Notes: Include as much variety as you can into tempo
segments, including rides that incorporate flats, rolling hills, and
on technical courses. Use these sessions as practice sessions for
your various "event or race day" bike setups, for example, your
timetrial bike during ME focused training days.

* Resist the temptation to make every LONG ride a tempo ride! When
you over-do z3/tempo segments, they become a "no man's land" for
cyclists, i.e. too hard to be aerobic, but not hard enough to
improve your LT or climbing ability,
for example.

* Put another way, if you do too much tempo, you'll be too tired to
train hard, and you'll never truly recover either!

* Tempo rides are excellent opportunities to use both preferential
and non-preferential gearing and cadence (explained in the 14 week
training manual). Be creative on occasion by inserting some reps
within the tempo segments, that get you out of your comfort zone!


TEMPO WORKOUT EXAMPLE

Note: This workout is taken from Week 3 of the Intermediate Level 14
Week Training Plan. (z) indicates HR zones. (') indicates seconds.
(') indicates minutes. (SCR) means Small Chain Ring. (#) indicates
rest interval and (#) x (') indicates work sets and time.

Warm Up Set #1: z2. Light spin work. Your Choice Duration. (Minimum
15 min recommended)

Warm up set#2: 4x1' Spin-Ups to 120+ rpms in the SCR (30"), (2'),
then:

Main set#1: 3' z4 interval (5'), then...

Main set#2: 2x 30" Seated Power Accelerations, (1'), then 6x10/20
Micro-Intervals, (5'), then....

Main set#3: 15' Tempo at z3, inserting 10" out-of-the-
saddle "bursts" every 3' then right back into Tempo.

Remainder of the ride: z1 recommended, choice duration


How Often Should You Do TEMPO Rides?

I like to perform TEMPO rides at least twice a week. The great thing
with TEMPO riding is that you can still insert other forms of
strength enhancing, power promoting, hill climbing, endurance
driving segments in and around the TEMPO.

The way I like to think about TEMPO riding is the 'channel of energy
between' my hard segments. Even if my hard segments are tough and I
can't hang as strong as I'd like, as long as I'm riding strong TEMPO
I still have a strong or above average ride!

I assure you that the more time you spend with TEMPO riding the
stronger and more CONSISTENT rider you will be. Intervals are NOT
only about hammering your body. A smart rider is one that works
right in the middle of the curve and touches up the edges with
higher intensity intervals...such as the one's you'll be receiving
in the next few days! Now we'll take it up a notch or two and see
what you're really made of!

In the meantime, I want you to try this workout or a similar one of
your own fashioning for your next ride and over the next week or so.
You'll see! Focus on consistent and managable TEMPO and next thing
you know you'll be able to simply blow people off you wheel. You
want a good example of what focused work on TEMPO riding can do...

Watch ANY year Lance Armstrong and his Postal or Discovery team
dictate the TEMPO and subsequent outcome of most races in the Tour.
TEMPO. TEMPO. TEMPO!

He who controls the TEMPO...controls the GAME!