0-10 mins        Warm up, 5 mins easy pedalling in granny ring change up a gear each min on 5, 6 & 7 then sprint 10 secs on minute 8 & 9.

10-16 mins      Isolated leg. Use a gear of around 39x14, ride 30 secs using one leg only, revert to both legs for 30 secs then use the other leg for 30 secs, continue for 6 minutes, concentrate on pedalling in circles, particularly on the 9 – 1 o’clock portion.

16-20 mins      Spin ups, Use a gear slightly lower than above eg 39x15, both feet on pedals, increase cadence until you start bouncing on the saddle then back off slightly (count your cadence) and keep going until you start to lose form, spin for 30 secs and start again. Concentrate on pedalling in circles, listen to the sound coming from your turbo and try to make it as constant as possible, keep the upper body still.

20-22 mins      Easy spinning. Stay in the same gear for 2 mins easy spinning to recover.

22-28 mins      30/30 interval, Shift to the big ring, stay in the same gear on the rear and ride “hard” for 30 secs then easy for 30 secs. The hard 30 secs should be at a level slightly harder than your aerobic level, stay in the same gear for the easy 30 secs but ease off the effort. You might have to change up a gear to get the right level. If you have a HR monitor your HR should level out towards the upper level of your aerobic zone. Use this session to find the correct gear and memorise it. ( Gear around 53x16 )

28-30mins       Easy spinning, Shift to the granny ring for 2 mins as above         

30-36 mins      10/20 interval, Shift to the big ring and go up one gear at the back. This time the “hard” effort is only 10 seconds but at a slightly higher level, your hart rate should settle around the same level or slightly higher than in the previous session. (Gear around 53x15)

36-38 mins      Easy Spinning, Shift to granny ring and spin for 2 mins.

38-44 mins      10/20 interval as above

44-50 mins      Cool down, easy spin and stretching

Write down the gears and other settings that you used for this session.

If you are still racing and want to maintain race fitness then do the warm up, spin ups and isolated legs as above but do the hard part of the intervals at an effort slightly harder than race effort so that your heart rate levels out at around race level, (gear 53x13) and continue the second set of 10/20 intervals for 10 minutes.

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