Dictonary of Intervals: Augmented Wedgie

Indoor Cycling Instructor Dictionary 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.

---

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 instructor cpd