Dictionary of Intervals: Flat road (seated flat)

Position or interval: The flat road is really a riding position rather than an interval.
Cadence: Cadence can be as fast as 110rpm, but certainly no more. It's unlikely that cadence would be any slower than 70rpm.
Intensity: This can be added as a low-intensity, recovery type interval, it can be used as active recovery, as well as a medium-intensity interval.
Length: Can be anything up to several minutes long depending on the purpose of the interval.
When to use: the seated flat, or flat road can be considered your neutral riding position. It is this position you'll be coming back to as your warm up, cool down, and recover in between intervals. If you're coaching technique, you'll want to get all riders riding effectively in this position first.
Also use this position when you want a longer interval that is sub-maximal and therefore not as intense as a timetrial.
What it does: Great for building aerobic capacity, cardiovascular endurance. Completed at different cadences it can build coordination.
Key teaching points:

• pelvis should be tipped slightly forward to achieve a neutral spine
  
• head should be up in a natural position, shoulders back
  
• hands should be relaxed on the handlebars, with no tension in the fingers, wrists, or forearms
  
• toes should be relaxed
  
• the rider should be pedalling chiefly by pushing across the top of the pedal stroke and pulling along the bottom, so that more power is exerted around more of the rotation.
  

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