Should High-Intensity Interval Training Be Specific to the Event?

Question

I am well in my training for a century ride. Should my mind primarily be focused on the specifics of the competitons' high-intensity interval training or can I still incorporate general high-intense workouts?

Answer 1

Although specificity in training is pertinent as one gets close to the event, incorporating a general high-intensity interval training (HIT) program can be advantageous as well. For instance, a study comparing HIT performed at 105% of maximal aerobic velocity with race pace HIT discovered that the improvement in the 10k times with both methods was nearly equal. Using both specific work and HIT in the program can elicit a higher training response as it is known that HIT increases the values of VO2 max as well as VO2 thresholds which in effect increases the power output capacity across all intensities.