Posts Tagged ‘bike race simulation’

Hard to believe it’s April already.  Out here in the midwest, the weather has been incredible and enjoying riding outside with shorts on much earlier then in years past. This has led me to this week’s cycling workout. This workout is essentially 3 sets: a 10 min set, a 9 min set and an 8 min set.  All are a little different, but good tempo  pace sets that you can do either inside or out.

The first set is essentially some a long interval set changing gears from your base gear to +3 and -2 from there. Start off easy, then after the 3rd minute or so, start to add in some tempo to threshold pace efforts. The idea is to simulate changing terrain and changing pace.

Next set is a true tempo pace effort set. :50 sec in base gear @ 95 + RPM then a :10 sec sprint of at least a 10 rpm increase.  Repeat this 8 more times. The key is to maintain the same pace / effort (RPM or Watts) during the :50 sec segments. Recover for 2 minutes before heading onto the last set.

The last one is a hill simulation. Start off in base gear -2 then add a gear every :45 sec for 6 minutes. Then start backing down the gears every :30 sec. Spend the last gear out of the saddle.

Finish up with a warm down set of :20 sec @ 90 RPM’s and :20 sec @ 100 for 4 minutes. Then cool down for another 10 minutes,Image

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I’m a few weeks behind in getting this workout posted. It’s amazing that time goes by so quickly.  Anyway, this cycling workout is back to the harder, interval type sessions that I enjoy teaching. Start off with an easy warm up then hit the meat of the workout.

The first set is a series of six 2 min intervals. Start off in base gear @ 90 RPM and maintain a nice steady pace (+/- 2 RPM or +/- 5 Watts) for the entire 2 min. Then take an easy :30 sec in base gear -2 then on to Interval #2. For the second one, add 2 gears and maintain 80 + RPM. The 3rd one is base gear +4 @ 70 RPM, and the 4th interval is base gear -2 @ 100 RPM. Next is the 5th interval which is back to base +2 @ 80 RPM, then the 6th interval is base gear +1 @ 95 RPM. After the 6th interval, take an easy 2 min in base gear -2.

The second set is a 5 min random interval Start off in base gear. From there, add a random gear of up to 4 over base to -2 under base every :30 – :60 sec. For example, start off in base gear for :30 sec, then add 2 gears @ 80 RPM for :45, then add another gear @ 75 RPM for :30 sec, etc.

Next is a threshold interval set which cinsists of 6 :30 sec intervals. These are near an all out effort performed at base gear +2 at 100+ RPM. Consistency is the key here and the goal is to maintain the same pace (RPM or Watts) throughout all 6 intervals. Your heart rate should reach Zone 4 to Zone 5 by the last interval.

Finish up with some :20 sec intervals to “shake” the legs out with some high cadence spins. Cool down for another 5-10 min to be sure and bring the heart rate down at a nice slow pace and give the legs time to recover. Image