Dictonary of Intervals: Augmented Wedgie

Position or interval: The augmented wedgie is an interval.
What it is: Like the ordinary wedgie, you're starting at a lower intensity before finishing with an attack (either standing attack or a sprint) - but this time there's an intermediate section where you increase the intensity before the final attack.
Cadence: You choose the cadence of the 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, this is usual done in the seat; the middle part is also seated, and an increased intensity, usually the same cadence. The final attack 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 final 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. The middle part is heading up to or passing your lactate threshold.
When to use: use at any point in the session after warming up, it really depends on the trajectory of the profile. It's a great one to finish with.
What it does: Great for building explosive power and simulating a competitive 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.
• you can introduce a set of regular wedgies, but ending with an augmented one for a big finish - if you do this, make sure you are clear with your riders so it's not a surprise!
• 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.

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