Scott Martin

Most modern training plans feature interval workouts: lactate threshold intervals, anaerobic threshold intervals, pyramids, ladders, over/unders, and so on.

These structured, concentrated efforts are painful but effective, especially if you don’t have time for “putting in the miles,” which usually leads to “filing for divorce.”

What coaches never mention is the strategy behind intervals. “Strategy?” you say. “We don’t need no stinkin’ strategy.” Just go till you blow, then go some more.

That’s fine if you do intervals solo, which has been shown to lead to clinical insanity within 3 months in 9 out of 10 cyclists. (The 10th guy was already loonier than a helmetless commuter.)

So you really should do intervals in a group, and that’s when you need a game plan. Because the goal -- as with every aspect of cycling -- is not just to get a good workout, but to crush your riding buddies. Here are some proven tactics:

Start Fast & Leave
The key is not to tell anyone you’re cutting the workout short. Do the first interval all-out. Your smarter training partners won’t try to match your pace, so you’ll get the satisfaction of beating them. But your over-eager companions will follow you. As you head home after repeat No. 1, there’s nothing more gratifying than seeing the look of panic when they realize they’ve blown themselves up and have several more intervals to go.

Show Up Late
Come for the last 1 or 2 repeats and use your fresh legs to destroy your exhausted rivals. Bonus demoralizer: Be sure to lie about how tired you are from doing multiple intervals earlier in the day.

Stay tuned for more interval tactics, including Draft ‘n Sprint, “My coach told me to turn around after 17 minutes,” and much more.

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