Benchmark Bike- 1 hour
Benchmarks are never fun things, you have be both mentally and physically prepared meaning well rested and hopefully not too stressed. Additionally, make sure you are well hydrated prior to starting this session.
-perform on a flat or gentle rolling terrain with minimal stops and interruptions or on your trainer
Warm-up- 17 minutes easy ride with 3x30sec high cadence spin- ups followed by 30sec easy recovery
Pre-Main Set- 2 minute all out effort followed by 8 minutes recovery
Main set- 8 minutes of best sustainable pace trying not to fade at the end nor start to hard
10 min easy spin for complete recovery 8 minutes best sustainable pace, same rule apply but try not to leave anything out there
Cool Down- 4 min easy spinning
Following a full 30 minutes of warm-up, a 20-minute time trial is used to assess Functional Threshold Power (FTP) and Lactate Threshold Heart Rate (LTHR). These numbers are used to establish your training zones for the ensuing block of training.
By following a strictly structured assessment protocol, we can assess/reassess possible changes your fitness at any time of training season as long as you're rested and motivated.
Intro smart trainer riding today, work on constant tension on the chain and smooth fluid pedal stroke
The goal is primarily to increase the amount of force you can apply to the pedals. We also continue to develop a fair amount of aerobic endurance during recovery.
By working at very high outputs for only brief periods of time, your muscles experience the type of work that encourages improvements in capacity, anaerobic capacity, in this case and develop improved neuromuscular recruitment as well.
Try to keep your spin as high as you can control without bouncing in the saddle with a challanging resistance which is attainable but not sustainable during each interval, then return to your normal cadence during the rest intervals.
Today's session focuses upon learning different cadences and how they affect the body. Big gear work, low cadence focuses the stress down stairs or to the legs, resulting in improved muscle recruitment and power. High cadence work focuses the stress upstair or to the cardiovascular system and improve form and efficiency. By learning to vary our cadence we are better able to challenge different energy systems, improve form and ultimately our ability to produce power.
Both the big gear work and high cadence work are done seated, you can stand during the easy spin if you feel you need to stretch things out a bit.
If you develop any knee discomfort during the big gear work increase you cadence slightly.
Today's ride is slow and easy but don't let that fool you there is a very specific reason for this. We want to tap into our body's vast fat reserves to power our ride. As soon as we touch any intensity we switch from fat burning to carb burning which at this early point in the season we do not want to do. The goal is to improve our fat during ability, address any body composition issues we may have and to remember there is lots of time to regain any lost speed.
Speed Bumps primarily aims to further strength endurance via Sweet Spot efforts by improving glycogen storage capacity, fat utilization, and the capacity for more intense workouts later on while increasing power output at moderate intensities.
Secondarily and optionally, drills are included to help improve hill climbing capabilities by targeting muscle control & pedaling efficiency at lower cadences.
During the even interval simulate hill climbing by dropping cadence to 65-75rpm range to simulate climbing stress for 1 minute with a build back up to 85-105rpm for 2 minutes. Come out of the saddle near the end of the 1 minute climb to simulate cresting the hill.