As this is your first test we are going to use RPE to pace the effort of the test, see link below for a simple guide for this.
This test will set your Functional Threshold Power along with an idea of what your v02 max power currently is. We are looking for both intervals to be controlled for the duration so you will need to gauge intensity for each. Be aware that the perceived effort will feel different at the start and the end of each interval even though effort may be the same. At the end of both the 5min & the 20min effort you should have nothing left in the tank.
Press lap button for the 2 efforts marked with a *
3x1min high cadence efforts 100rpm+, 1min RI
*5min - All out effort trying to have a controlled pace for the entire interval.
10min - Easy
*20min - Time Trial effort. Don't go out too hard and try to maintain power for entire interval, give it all in the last 5min
09min Cool Down
Use this to recover from yesterdays FTP test
-This is an easy session just to loosen the legs and help recover from the previous days hard session.
HR should be zone1 for most of the session and zone2 max. During the high cadence efforts lower the gear if need be to make sure there is not intensity there.
Cadence drills are designed to help improve your pedalling. During the intervals don't worry about power or HR but concentrate on good form trying not to bounce on the saddle and build the cadence steadily which will help.
As you improve at these drills then you will find your HR is lower for the given block of work.
During this initial phase we will be preparing the muscles for greater loads throughout the programme. The exercises will be specific to the ones needed during the pedal stroke. There is no weight needed so you can really focus on maintaining form/technique throughout.
If any pain is felt at any time then stop the exercise.
No more than 15sec sec between each exercise
Squat - 3 x 12 reps
Side laying leg raises - 3 x 12 reps each side
Bulgarian Squat - 3 x 8 reps each leg
Bridge 3 x 8 reps
Link to youtube demo below:
This workout will help develop both you cadence and strength on the bike which are both very important.
Reduce gear slightly for cadence drills to achieve target. Don't worry too much about Power target/Hr but should not be a max effort!
For the force interval select a high gear something like 52/14 (large cog at the front and 3 up from the smallest at the back) with some resistance on the turbo. This gear should be hard to push but not unachievable so adjust gear accordingly.
The core plays a vital part while cycling so it is important to make sure it is strong. This will help take pressure/weight off your hands/arms while riding as your core will be holding you in position. It will also give you a good platform to cycle from by allowing your upper body to remain still while fatigue sets in.
Plank 45secs straight into cobra for 15sec x3 (now recovery)
Back extensions 10reps x 3 (hold for 5sec at the top of each.
Russian Twists 10 each side x3
Opposite Arm/Leg Reach/superman 12 (6 each side) x 3
Link to you tube demo below:
The idea of this session is to monitor your base fitness so hopefully as you improve your aerobic fitness then you will complete the loop quicker but at the same HR hence become more efficient as an athlete
Find a loop that is convenient to do from your house which is repeatable. Don't worry if it is a little longer or shorter than planned
-Ride your pre planned test loop making sure your HR does not exceed Zone2 for any period at all. Try to anticipate how your HR increases as you ride up hills and adjust speed accordingly so it does exceed zone2. If you want to have a little warm up/cool down first then make sure you press the lap button so you can record the time taken.