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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
The Sport Factory • 720 Hembree Place, Suite C, Roswell, GA, 30075 (770) 602-5154
The Sport Factory. All Rights Reserved.
