Dictionary of Intervals: Wedgie

Position or interval: The wedgie is an interval.
Cadence: You choose the cadence of the two components. Make sure it's safe and effective.
Intensity: You can decide how intense you want to make the first longer part of the interval; the second part is either a standing attack or a sprint and so the effort will be maximal.
Length: You can make the first part as long as you like - is it for power or for endurance? The second part is going to be using the CP energy system and therefore this intense effort can only be sustained for several seconds - 10-15 seconds is perfect.
When to use: use at any point in the session after warming up, it really depends on the trajectory of the profile.
What it does: Great for building explosive power and simulating a sprint finish.
Key teaching points:

• be clear about how many reps there are. We suggest between 3 and 5 reps - and include recovery in between. If you're focusing on training the CP system with athletes, you're going to need 2-3 mins recovery between each one. If you're not, you can afford to shorten the length of the recovery to make a more cohesive section. But then move onto something else.
  
• you decide how long each initial part is. It might be as short as 30 seconds, or it might be as long as 2-3 minutes.
  
• explain how intensely you want riders to pedal, give a caence guide for each part, and remember to give clear cueing so riders know exactly what to do when - and when to recover.
  
• what does it do? This interval will train your CP system and fast-twitch muscle fibres to give you more explosive power.
  
• make sure the ending sprint or standing attack is done with max power and with the correct technique. Bad technique renders this interval ineffective.
  

---

If you want to be an excellent indoor cycling instructor, then we want to help ensure you get there. Click below to book your spot now, or to get further information.

check ici courses

check out instructor cpd