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Re: Your trainer workouts
« on: October 05, 2012, 08:32 »
How to Ride Inside: Indoor Trainer Workouts for Cyclists

Quote
Spin easy for 10 to 15 minutes before each workout. Finish the session with a 10-minute cooldown.
 
Speed Intervals improve power and speed, and help you recover from repeated hard efforts:
 
—Do four one-minute fast-pedal intervals: Use an easy gear and as high a cadence as possible. Keep your rate of perceived exertion (RPE) low—5 out of 10. Recover for two minutes between efforts.
—Pedal five minutes easy.
—Do 10 to 12 intervals of 30 seconds on/30 seconds off. The "on" portions are 95 percent effort (RPE 9 to 9.5) at as high a cadence as possible. Stand or sit as needed. For the "off" parts, spin easy.
 
Make it harder Add one on/off interval, up to 20 total.
 
Climbing Bursts help you respond to attacks on hills:
 
—Simulate a hill by raising the bike's front wheel.
—Ride 10 minutes at a pace you can hold for an hour (90 to 100 percent of threshold power or heart rate; RPE 8). Once every two minutes, stand and attack for 12 to 15 pedal strokes—a near all-out effort.
—Spin easy for 10 minutes.
—Repeat (do three fast efforts total).

Make it harder Try 2x15 minutes (10 minutes recovery), then 3x12 (six minutes recovery), then 2x20 (10 minutes recovery).

Ladder Intervals simulate the demands of racing:
 
—Pedal for four minutes at RPE 8 (90 to 100 percent of threshold power), then three minutes at RPE 9 (100 to 110 percent of threshold), then one minute allout (115 percent of threshold).
—Spin easy for five minutes.
—Pedal one minute all-out, then three minutes at RPE 9, then four minutes at RPE 8.
—Spin easy for 10 minutes.
—Repeat the sequence.
 
Make it harder Add 30 seconds to each rung of the ladder, then a minute.

taken from here

http://www.bicycling.com/training-nutrition/training-fitness/how-ride-inside-indoor-trainer-workouts-cyclists?page=0,1
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  • Of course, if this turns out someday to be the industry standard integrated handlebar-computer-braking solution then I'll eat my kevlar-reinforced aerodynamic hat.

    Larri Nov 12, 2014

     

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