OverUnder Intervals (OU) OverUnder Intervals are a more advanced form of SS Intervals. The “Under” intensity is your SS range, and the “Over” intensity is your CR range. By alternating between these two intensity levels during a sustained interval, you develop the “agility” to handle changes in pace during hard, sustained efforts. More specifically, the harder surges within the interval generate more lactate in your muscles, and then you force your body to process this lactate while you’re still riding at a relatively high intensity. This workout can be performed on a flat road, rolling hills, or a sustained climb that’s relatively gradual (3 to 6 percent grade). It is difficult to accomplish this workout on a steep climb, because the pitch often makes it difficult to control your effort level. Your gearing should be moderate, and pedal cadence should be high (90 rpm or higher) if you’re riding on flat ground or small rollers. Pedal cadence should be above 85 rpm if you’re completing the intervals on a gradual climb. To complete the interval, bring your intensity up to your SS range during the first 45 to 60 seconds. Maintain this heart rate intensity for the prescribed Under time and then increase your intensity to your Over intensity for the prescribed time. At the end of this Over time, return to your Under intensity range and continue riding at this level of effort until it’s once again time to return to your Over intensity. Continue alternating this way until the end of the interval. OverUnder Intervals always end with a period at Over intensity. Recovery periods between intervals are typically about half the length of the work interval. Note: A more advanced version of this interval would alternate between SS and PI intensities instead of SS and CR intensities. Note: In the training programs, the parameters of the OU intervals are written as: 3x12 OU (2U, 1O), 5 minutes RBI. This should be read as follows: Three intervals of 12 minutes. During the 12-minute intervals, the first 2 minutes should be at your Under intensity (2U). After two minutes, accelerate to your Over intensity for one minute (1O), before returning to your Under Intensity for another two minutes. Continue alternating in this manner – in this example you’d complete 4 cycles of Under and Over – until the end of the interval. Spin easy for 5 minutes and start the next interval.
Posted on: Tue, 20 Jan 2015 09:55:36 +0000
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