We’re joined by Craven SPORT services physiotherapist Bruce Craven in Saskatoon to discuss the merit of interval training for cyclists. Those who know Bruce know that in addition to working one-on-one with a wide range of clients, he himself is an avid cyclist and participates in local cycling clubs when he’s not in the clinic. We sat down with Bruce to discuss why – from a physiotherapist’s perspective – interval training is so valuable to cyclists!

What is interval training?

Interval training is a method of improving one’s ability to sustain a higher speed/power output for a shorter duration of time, followed by a period of rest. In essence, it’s a ‘work-rest’ or ‘work-recovery’ method of training. The goal with interval training is to train your body in a way that allows it to produce longer periods of speed/power without rest.

One way that a physiotherapist like Bruce likes to think about interval training is by comparing our bodies to the engine of a car. Like a car, cyclists need a constant supply of fuel to create power. Things get tricky with humans, because the faster we go, the sooner we run out of fuel. Interval training allows us to generate fuel aerobically as quickly as possible, therefore reducing our reliance on an anaerobic (limited) supply.

Interval training benefits and applies to every aspect of sport and life. It extends our ability to take part in the activities we love – whether they be cycling, gardening, walking, or maintaining our homes!

How does the fit of one’s bike impact their interval training?

If we continue with the car analogy, we can consider how the fit of our bicycle impacts our ability to convert energy into forward movement. In a vehicle, it’s the chemistry of exploding gasoline that creates mechanical drive; in our case, it’s the cyclist’s energy converting in bicycle drive. When designing a car, the various components need to all fit properly to ensure the engine can work most efficiently. As a physiotherapist will tell you, the fit of one’s bicycle equally impacts their ability to generate power/speed.

One sign your bike doesn’t fit as it should is that during interval training, you’ll feel yourself bouncing around on your bike. This is a symptom of unstable power production. A Bike Fit Assessment – like those offered by the physiotherapy team at Craven SPORT services – can help ensure your bike is fitted to your body such that all of your power is directed where it should be – toward propelling you forward!

Where does the knowledge of a physiotherapist come into play with interval training program design?

As a sport physiotherapist in Saskatoon, Bruce’s approach to interval training is two-fold.

From an injury prevention stand-point, Bruce’s programs involve interval progressions where the load tolerance of the tissue is respected. You’ll see programs that start with 1-3 minute intervals, and build up to 4-8 minute intervals. An important goal here is also to ensure that participants are getting an adequate amount of rest relative to the work that’s being done.

From a performance perspective, Bruce’s programs involve intervals that will challenge the cyclist to either go faster (shorter intervals, more recovery), or challenge them to generate their fuel aerobically (longer intervals, shorter recovery). Within these longer intervals, the cyclist will have to go slower, but still try to move as quickly as they can within those longer periods (eg., 8 minutes ).

Physiotherapists love interval training because it’s not skill-based; whether you’re just starting out on a bicycle or you’re training for the Tour De France, interval training is valuable. The intervals are individualized, based on your perceived rate of exertion. Think about maintaining a ‘5/10’ or ‘8/10’ level of exertion throughout the outlined duration of time. The speed will look different for everyone, but the benefits will remain the same!

Build physiotherapy into your cycling routine today!

Whether you’re a casual cyclist, a seasoned rider, or anywhere in between, the assistance and support of a physiotherapist can help ensure you make the most of each and every ride. From Bike Fit Assessments to individualized training plans, the team at Craven SPORT services is here to help!

For more information or to get started, contact us today!