Bike Racers Mums Dads it doesnt need to be difficult just adding structure and consistency gets the battle half done.
Aimed at youth riders U14 - U16, you could reduce a little for a Racey 13year old and add a little for a Junior 16+.
The bonus is you dont need any power or HR even though Ive added hr levels. Getting use to how the efforts feels is far more beneficial especially when you get too racing.
A few sessions can be moved/swapped if you have club sessions, just try to match them up.
The levels of effort are [RPE]
Laughing Conversation - pretty much as it says - legs shouldn't feel any effort
Conversation - Hold a conversation with someone or in your head - in my experience this is 2-3mph quicker than what you think
Sentences - Sting some sentences together with someone.
Words - ie This......hurts........ouch
Grunts - No room for words.
Starts - Full tilt.
If racing in this period just replace with Races but include the Roller warmup.
Use rollers to make you fast and efficient in your pedaling.
Make sure you fill in all the details after each session, what went well, what didnt go well. Anything to improve on. Did the effort feel right.
Roller setup, ensure the front wheel sits directly over the axle of the front drum/roller. To far back and the bike will be twitchy, too far forward will cause the bike to come off the front especially when delivering a full gas effort.
Fuel and Water - Just make sure it nice/good food, and taken at least 2hrs before big sessions.
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