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A Moderate-Intensity Interval Training Block Improves Endurance Performance in Well-Trained Cyclists
Knut Sindre Mølmen1, Ingvill Odden, Margit Dahl Sørensen
1Section for Health and Exercise Physiology, University of Inland Norway, Lillehammer, NORWAY.
A structured moderate-intensity interval training (MIT) microcycle followed by active recovery improved key endurance performance indicators in cyclists more than regular training. This MITblock approach enhances power output and maximal oxygen uptake.
Area of Science:
- Exercise Physiology
- Sports Science
- Cycling Performance
Background:
- Well-trained cyclists often undergo specific training phases to optimize performance.
- Understanding the physiological impact of different training structures is crucial for effective periodization.
- Moderate-intensity interval training (MIT) is a common component of endurance training programs.
Purpose of the Study:
- To compare the physiological effects of a structured moderate-intensity interval training (MIT) microcycle followed by active recovery (MITblock) against a time-matched regular training (REG) period.
- To evaluate the impact of MITblock on key endurance performance indicators in well-trained male cyclists during the general preparation phase.
Main Methods:
- A randomized crossover design was employed with 30 well-trained male cyclists.
- Participants completed both MITblock (six MIT sessions over seven days with active recovery) and REG (regular low-intensity training).
- Performance indicators assessed included maximal average power output (PO15min), power output at 4 mmol·L-1 blood lactate (PO4mmol), peak power output during incremental testing (POVO2max), and maximal oxygen consumption (VO2max).
Main Results:
- MITblock induced significantly greater improvements in PO4mmol, POVO2max, and VO2max compared to REG.
- Training Impulse (TRIMP) scores were not significantly different between the MITblock and REG protocols.
- No significant differences were observed in PO15min changes between the two training conditions.
Conclusions:
- A structured MIT microcycle followed by active recovery (MITblock) effectively enhances specific endurance performance indicators in well-trained cyclists.
- This training strategy appears superior to traditional regular training for improving lactate threshold and maximal aerobic capacity.
- The findings suggest that MITblock can be a valuable tool for optimizing training during the general preparation phase.
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