Dictionary of Intervals: Staircase

Position or interval: The staircase is an interval.
Cadence: You choose the cadence. The idea is that you will be keeping the cadence the same right the way through.
Intensity: The intensity builds as you go through the interval. You decide how hard it is to start with. You can also stipulate that riders stay in the aerobic zone if you're aiming for fat-burning or a lower intensity class.
Length: Can be as long as you like. Each step will be the same length, and goes on in total for at least a minute but usually a lot llonger!
When to use: use at any point in the session, although often it's better, due to its intensity, to put it close to the end of the session.
What it does: Great for building anaerobic capacity (at higher intensities), and muscular endurance.
Key teaching points:

• the staircase interval requires a combination of standing and seated effort.
  
• you decide how long each step is. It might be as short as 15 seconds, or it might be as long as one minute. If the steps are longer you can lose the benefit.
  
• let's assume your staircase is 5 minutes long, and that each step is 30 seconds: you'll add resistance for your first 30 seconds out of the saddle, then keeping the resistance at the same level, you'll head to the seat to ride at the same cadence for 30 seconds. Then add on resistance and come out of the saddle for a 30 second climb. Keep the resistance where it is, and then head to the seat for 30 seconds at the same cadence. Repeat. In 5 minutes, you'll have 5 reps of 30 seconds out of the saddle and 30 seconds in the saddle at the same level.
  
• what does it do? This interval will train you to ride at a higher intensity in the seat.
  
• core should be strong at all times - make sure there's no bobbing or flopping while out of the saddle, and no weaving or swaying while in the saddle.
  

Enjoy!

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