Cycling Training

ShiWarrior said:
Interesting stuff today

1h30 on the trainer

6x8 mins just under threshold

along with ..

Sprints (standing and sitting)
Cadence Drills (high and low)
Pedal stroke drills

had to be very focused !

here's my efforts :

http://www.trainerroad.com/cycling/rides/547996-Clark

http://app.strava.com/activities/100305313
Click to expand...

Good effort.

Did the same workout yesterday - enjoyed the variety in it, but quiet hard work. Was flagging a bit in the middle intervals but managed to push through.
 
ShiWarrior said:
1 leg drills (couldn't do it, but I gave it a go)
Click to expand...

I started these recently as well. I was amazed how difficult it was.
My plan said to do 1 hour of individual leg intervals. Ride until one leg is tired then swap.

I figured i could do 10 mins warmup, 20 mins each leg then 10 mins cooldown. Simples.

Did 10 mins warmup, unclipped one leg....lasted less than a minute before i had to stop :eek:
I cant understand how it's so difficult? :(

Anyway, i ended up doing 4 mins rest then 1 min each leg and repeating that.
It's great for improving pedaling technique, you can really feel the dead spots when 1 leg is working on it's own. Keep at them.
 
touch said:
I started these recently as well. I was amazed how difficult it was.
My plan said to do 1 hour of individual leg intervals. Ride until one leg is tired then swap.

I figured i could do 10 mins warmup, 20 mins each leg then 10 mins cooldown. Simples.

Did 10 mins warmup, unclipped one leg....lasted less than a minute before i had to stop :eek:
I cant understand how it's so difficult? :(

Anyway, i ended up doing 4 mins rest then 1 min each leg and repeating that.
It's great for improving pedaling technique, you can really feel the dead spots when 1 leg is working on it's own. Keep at them.
Click to expand...

yes that is true, I was cranking all the time, even at low speed :(
 
Cant see that link without a trainerroad subscription but which plan you follow will depend on what your goals are.

Find all of the events you want to do and mark them on your calendar then work back filling in the training plans for these events.

For example, if you have a 100mile sportive planned in march (12 weeks away), you would mark the time immediately before that for the Century ride plan.
If the century ride plan is an 8week plan then you should be starting it in 4 weeks time. Then fill in the rest of the time as best you can with whichever plan you think fits best. (You might need to make some changes to get it to fit into the time you have leftover)
 
Thanks Touch, I kind of realize that
but at the moment im in 2 minds, I want to do a century ride this year, but I do not have the strength to go up the dam hills

so I started on the 1st sweet spot plan (intermediate Base I) and now ive finished that, I could go on and do another 6 weeks of more the same (Intermediate Base II)

which all involves 3 turbo rides a week (which fits in nicely with work etc)

or I could do a century ride, but there's a lot of different ones to choose from:

Century
Novice Low Volume
Novice High Volume
Advanced Low Volume
Advanced High Volume
 
I think either of the base plans make a good basis for doing longer rides, but I'd probably switch out the 90 minute weekend session for a longer ride. The only way to ride long distances is to ride long distances, so start with a distance you're comfortable with and up the ride length 10% per week.
 
One More Solo said:
I think either of the base plans make a good basis for doing longer rides, but I'd probably switch out the 90 minute weekend session for a longer ride. The only way to ride long distances is to ride long distances, so start with a distance you're comfortable with and up the ride length 10% per week.
Click to expand...

what about hills? I cant get up them lol

your on trainer road aren't you mate?

im thinking about doing the build stuff
 
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What is it about hills you find challenging? Part of it is technique - I'm happy spinning in an easier gear but other people prefer a tougher gear and slower cadence. With enough practice you will find what works for you. Part of it is physical - obviously your fitness and your weight are the big limiting factors so always good to work on both if there is room for improvement. The final bit is mental, having the confidence and belief to challenge yourself and just get on with it.

Using TrainerRoad should give you a good idea of the sort of efforts you can sustain for various periods of time, you just need to translate that to the road and not go out too hard at the start. Better to get most of the way up a hill and have something left in the the tank than go too quick and pop before halfway.
 
Had a thought

why don't I do training sessions during the week and when I hit Sunday, I can use that day to do some real miles (outdoor)? that would work?

I get Wednesday and Sundays off, so if I keep the turbo training wheel in all week, swap Saturday night ready for Sunday, if it rains I could do an endurance ride on the turbo instead

but would 2 turbo training sessions and 1 outdoor ride be enough or should I up it to 3 Turbo rides a week?
 
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