Bike- Descending Intervals

By Matt Russ

Descending intervals train your body to buffer lactic acid, produce anaerobic power, and to sustain repeated hard efforts that often occur in a race. This is a very intense work out that should only be performed 1-2 times per month. You can perform DI's on your stationary trainer or a long flat section of road.

Start out with a high cadence (110) and a maximum effort. Your first effort can be 2-3 minutes in length. Recovery between efforts will be the same length as the effort. After each effort, cut the length of the next effort in half. A typical DI scenario would be 2 min. � 1 min. � 30 seconds- 15 seconds. I prescribe 2-3 sets of DI's with at least 10 min. recovery between sets. All efforts are performed at a maximum effort with a sustained high cadence.

Matt Russ has coached and trained elite athletes from around the country and internationally for over ten years. He currently holds expert licenses from USA Triathlon, USA Cycling (Elite), and is a licensed USA Track and Field Coach. Matt is head coach and owner of The Sport Factory, and works with athletes of all levels full time. He is a free lance author and his articles are regularly featured in a variety of magazines such as Inside Triathlon, and Triathlete. Visit www.thesportfactory.com for more information or email him at coachmatt@thesportfactory.com