Notre Dame Cycling recently tried out the AllenPT over-under sweet spot intervals training session by ErgVideoTM. After entering in each individual’s functional threshold power (FTP) determined during last week’s grueling 20 minute power test, we began. It started with a 10 minute warm-up prior to enduring two punishing 20 minute intervals at approximately 90% FTP with 30 second bursts at 120% FTP every 30 seconds. These “sweet spot” intervals were followed by five-one minute cadence drills at 80% FTP. ErgVideoTM allowed us to take the guesswork out of the equation. Riders did not need to worry about perceived effort nor changing gears as the CompuTrainerTM system would provide the proper load regardless of the speed or gear the rider used. This also means we were not allowed to slack and ensured that we completed each interval! Throughout the interval training ErgVideoTM had us follow a team of four riders in wonderful room temperature, sunny weather on non-snow covered roads; we almost forgot the temperatures were sub-freezing with blistering wind chills and drifting snow outside. Following the interval training we cooled down using an option to decrease the effort of a tempo ride for 30 minutes. All considered, ErgVideoTM provided the structured environment needed for intense interval training while simulating an outdoor team ride to break the monotonous nature of indoor winter training.
University of Notre Dame Cycling
2011-2016 MWCCC Road Champions
