Coach’s Corner – Pyramid Intervals
Recovery between efforts in a sport like cyclocross is huge. You have to go in with the confidence of knowing that your body can recover quickly and re-set after hard core efforts. Just as you train yourself to produce as much power as possible for specified periods of time, you also must train to be able to bring the heart rate down over and over again. Even as little time as it takes to go through a series of turns can be enough to bring it down a few beats, and in cross every little bit helps.
Pyramid Intervals are a great way to develop this. Go all out for each interval. Focus on relaxing and bringing your heart rate down at the end of each interval. It does help to consciously remind yourself as that type of mental repetition will help make the concept stick even during the most stressful race situation. Giving yourself the opportunity to recover now and then can be the difference between being able to hang on or POP!:
Warm up for at least 15 minutes in zones 1-2
One Set:
30 seconds at your max/30 seconds recovery
1 minute at your max/1 minute recovery
1 minute 30 seconds at your max/1 minute recovery
2 minutes at your max/1 minute 30 seconds recovery
1 minute 30 seconds at your max/1 minute recovery
1 minute at your max/1 minute recovery
30 seconds at your max/30 seconds recovery
Take at least 6 minutes off between sets if you decide to do more than one of these. You can manipulate them anyway you want by adding or subtracting to or from the duration of each effort. More importantly, reduce the recovery time between efforts. Power and heart rate are not only important for the hard part. Look at how quickly your heart rates goes down after a hard effort and work to reduce that over time and adjust recovery between these intervals accordingly.
As example, you’ll probably need the full 30 seconds to recover after an all-out 30 second interval the first time you do these. After a few sessions of focused work that may begin to creep down toward the 15 second mark. Take note when this happens and shorten the recovery for the next pyramid session and you’ve just increased your capacity to recover.
Good luck and go fast!
Rob Kelley
TRAINING BIBLE COACH