For athletes striving for peak performance, maintaining smooth and even power output during intervals is crucial. This holds true no matter your discipline, from roadies to MTB athletes and everyone between, the ability to sustain consistent power levels can significantly impact your performance. Power meters, with their precise data feedback, provide valuable insights to help you optimize your training. Yet, achieving smooth and even power output throughout intervals can be a challenge. Fear not! Here are six practical tips to enhance your interval training and attain greater power consistency.
1. Focus on Cadence Control
Maintaining a steady cadence is fundamental to achieving smooth power output. Power is created (and read by the power meter) not only based on the force applied but also on the speed at which you pedal. To optimize this, work on cadence variations during your training. Start by identifying your comfortable cadence range and practice intervals at different cadences within this range. Experiment with higher and lower cadences to understand how they affect your power output. Gradually, you'll learn to modulate your cadence more effectively, resulting in smoother power delivery.
2. Pacing Strategy is Key
Effective pacing is a cornerstone of consistent power output. Dividing intervals into manageable segments with predefined power targets can significantly improve your pacing. Begin by setting achievable power goals for each interval and segment within it. Use your power meter as a guide to stay within these targets. For instance, if your interval requires 200 watts, try to maintain a consistent 200 watt output throughout, rather than sporadically overshooting or dropping below the target. This approach ensures a more controlled and even power output, contributing to improved performance. Depending on terrain, it might be worth considering a power range rather than a static target. Again, if your target is 200w, maybe aim to keep it between 190w and 210w.
3. Refine Pedal Stroke Efficiency
A smooth and efficient pedal stroke directly influences power output consistency. Concentrate on refining your pedal stroke to minimize power wastage. Work on pedaling in circles rather than relying solely on downward force. Apply force not just on the downstroke but also on the upstroke and through the entire revolution. Techniques like single-leg drills and spin-ups can help you develop a more balanced and efficient pedal stroke.
One of Coach Kyle’s favorite drills is a single-leg drill (done on a trainer, not outside): Unclip one foot, and pedal at low power with the foot still clipped in (around 60% of FTP). Focus on pedaling as smoothly as possible, eliminating any dead spots in your pedal stroke. Your upstroke should be as smooth as your downstroke.
As you enhance pedal efficiency, you'll notice a more even distribution of power output during intervals.
4. Practice Mental Focus and Relaxation
Interval training demands both physical and mental control. Often, fluctuations in power output stem from mental distractions or unnecessary tension. Practice relaxation techniques to stay mentally focused and physically relaxed during intervals. Utilize deep breathing exercises and visualization techniques to maintain a calm and composed state. Relax your grip on the handlebars and consciously check your body for any unnecessary tension. A mantra that I like to use while racing or training is: “Neck, Shoulders, Elbows, Wrists”. It reminds me to check in on my posture and release any tension I’m holding in these common areas. A relaxed body and focused mind are pivotal in sustaining smooth power output.
5. Utilize Smoothing Features and Analyze Data
Leverage the smoothing features available in your power meter and head unit, and data analysis tools. These features can help filter out momentary spikes or drops in power readings caused by environmental factors or momentary exertions. Coach Kyle recommends displaying 3-second average power during training, riding and racing. Additionally, post-training analysis of your power data provides valuable insights. Look for patterns or areas where power output fluctuations occurred. Analyzing this data can pinpoint weaknesses and aid in devising targeted strategies to improve interval smoothness.
6. Customize Bike Computer Display to Limit Distractions
Tailoring your bike computer display to display only relevant information can minimize distractions and help you concentrate on maintaining consistent power output. Configure your bike computer to display only essential metrics such as current power, target power, cadence, heart rate, and time elapsed. Avoid cluttering the screen with unnecessary data that might divert your attention. Having these key metrics prominently displayed allows for quick and easy reference, enabling you to make instantaneous adjustments to your effort levels, thus promoting smoother and more controlled power output throughout your intervals.
Eventually you may want to incorporate fields like lap average power, lap normalized power (NP), or an interval count. However, start with a simple screen and add on from there as your power becomes more consistent and smooth.
Mastering interval smoothness is a skill that requires focus, time, and practice. Implement these six tips into your training to enhance your ability to maintain consistent power output during intervals. By dialing this skill, not only will your training improve, but your race day pacing will improve as well.
