First interval session of the year

With the mercury rising to a heady 38 F 4 C, I went out for the first ‘interval’ session of the year. The curious thing is that 4 degrees felt relatively warm, compared to the previous days of 2 degrees. Usually 4 degrees would be unbearably cold, but its all about expectations. Low expectations is the secret.


I went to Watlington, and was going to do some of the hills heading into Chilterns. However, there seemed to be a headwind, so I went over the top and tried to find some climbs from the south direction with the wind behind. If you’re going to do the first intervals of the year, you want to make it as easy as possible.

The first interval was eight minutes into the wind up Howe Hill. It was OK, but on the lower slopes into the wind, I was struggling to keep the power ticking over 300 watts, which is the kind of a power I’m supposed to be able to maintain for close to two hours.

Features of the first interval session of the year.

  • You spend most of the session trying to work out how much top end speed you’ve managed to lose over the past three months
  • It can be an effort to keep your power above your FTP (300 watts) unless the hill gets really steep.
  • You remember how much more relaxing it is to ride without a power meter for the past three months.
  • Half way through, you start to think maybe it’s too early in the year for intervals.
  • Tentative plans to race in February are put back to March.
  • Despite a degree of complaining, you also enjoy it. Rather than complaining about the weather, it makes a nice change to be complaining about the bodies response to high efforts.
  • Rather than do five minute efforts, I choose eight minutes effort. There’s no particular logic to this, except the hills I chose took me eight minutes to cycle up. The fourth hill took five minutes, which was fine because the interval was already petering out into an effort better described as “a little bit more effort than usual”
  • Now a week to recover from them.


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