Posts Tagged ‘cycling workout with power’

ImageShort Intervals is the plan for this workout. Two minute steady state intervals and some :60 sec intervals w/ short rest make up this weeks plan. Start out with a standard warm up of :30 sec fast and :30 sec easy. Add some gears as you go while keeping the pace consistent.

The 1st set consists of four 2 min intervals with :60 sec or recovery.  The key on these is to maintain the same effort / pace for the entire 2 minutes. Start off in your base gear for 2 minutes and maintain 93-97 RPM (or +/- 5 watt variation) for the entire 2 minute interval.  Take 1 minute easy by backing down 2 gears or shifting to your small chainring. Next interval is base gear +2 maintaining 83-87 RPM for the entire 2 minutes. Take another 1 minute easy. The third interval is base gear +3 @ 78-82 RPM with another :60 sec easy. The fourth interval is in base gear -1 @ 98-102 RPM. Then take 2 minutes easy before hitting the next set.

Next is a set of 1 minute intervals with only 20 seconds recovery. Start off in base gear for :60 sec @ 90 RPM with :20 sec easy. The next one is base gear -1 at 100+ RPM for 1 minute with :20 sec recovery. The 3rd interval is base +1 @ 95 RPM (tempo pace) with another :20 sec off. Fourth interval is back to base gear for another minute. Next is another tempo pace interval at base gear +1 @ 95 + RPM. The final interval is at base -1 @ 100 + RPM. Take 2 minutes easy to get the hear rate back down.

The 3rd set is the same as the first, 4 x 2 minute steady state intervals with 1 min off inbetween. Finish up with a 10 min cool down.  I finished up this one with a 10 min fast run off the bike to start getting used to doing bricks again.

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I swear, one of these days I will get caught up on my posts. The type “A” personality that I am won’t let me just crank through (no pun intended) to get these added to the blog. Anyway, this week I focused on 5 minute blocks.

After a long warm up which consists of a pyramid plus a couple of minutes of spin ups, we start off with the 1st of five 5 min intervals. These 5 min blocks are meant to simulate the changing pace and gearing of road or mountain bike racing. Start off in base gear then go into a tempo paced block. This is a threshold pace maintaining 95 + RPM’s and approaching your Lactic Threshold (LT)  or 90% + of your max HR and / or Power output. Next, add a few gears and slow it down, then add a few more and slow it down again. Back off for :30 sec and take a working recovery, then its back on the gas at the Tempo / Threshold pace. Back down a few gears and sprint it home.

The second interval is similar to the first with a little different variation. Again, start off in base gear, then go “uphill” by adding a couple of gears. Add a few more and slow the legs down a little more before taking another :30 sec working recovery. Back on the for a minute at tempo / threshold pace. Next add a few gears for a strength section then finish out with a fast sprint.

I’m changing up the 3rd set by doing true threshold intervals. Just like last week, these are 5 x :30 sec all out intervals followed by :30 sec easy. These will have you at your VO2 max or 100% of your max heart rate (HR) and power (watts). Shoot for 2-3 gears over your base and 100+ RPM.

The last 2 sets are a repeat of the 1st two 5 min intervals.  Be sure a take a nice long cool down after this workout and include some fast segments to help flush out the legs.

Ride strong, ride FAST!

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

Hills! This workout will simulate riding varying terrain with a set of four, 5 minute hill intervals. Easy warm up followed by a 3 min random interval to be sure the legs are good and ready for the hills. Essentially, the 4 hills have the same format: 4 min of low cadence work, 60-85 RPM, followed by 1 minute of fast spinning at 100+ rpm’s. This should be slightly easier on your cardiovascular system by keeping your heart rate at a lower range and out of the higher VO2 max range. You may still get up to the Anaerobic range (80-95% of max HR). The hills are defined in the table and vary slightly between them.

After the hills, you will hit a short, threshold set just to see what you have left in the legs. These are 3 x :30 sec on, :30 sec of recovery at a very high (Rate of perceived exertion of a 9+). The key with these is a consistent pace, either the same RPM or the same power output (Watts) across the intervals.

Finish up with a longer cool down to help flush any lactic acid out of the legs.

Enjoy!

In this week’s SpinPipeline, we will do LOTS of short intervals. This workout will really test your aerobic and anaerobic capacity and help to increase your VO2 max levels. Short recoveries (:15 – :20 sec) so take advantage if every second yet don’t take any extra!

First set is 4 x 1 minute intervals with :20 sec recoveries. The first on is at your base gear (gear you can easily maintain 90 RPM’s) and pedal at 90-100 RPM’s for :60 sec. After the :20 sec recovery in your small chainring or shift up 2-3 gears, go for another :60 sec in your base gear but maintain 5 RPM’s faster than where you were on the 1st interval. The 3rd interval is at base gear -1 gear and maintain 100+ RPM’s for :60 sec. Final interval is base gear +2 @ 80-90 RPM’s. Don;t forget you get :20 sec of recovery between intervals!

The second set is what I like to call Power Intervals.  You will do 5 sets (5 minutes total) of this. Basically, you add a gear every :15 sec (3 gears  or :45 total) and maintain 90+ RPM. Start off in your base gear at 90 RPM, : 15 sec later, add a gear and maintain 90+ RPM. :15 sec later, add another gear and keep the pace at 90+ RPM’s. Back down 4 gears or back down 2 gears and go to your small chainring for :15. Then hit the same set again for 4 more times. I think the 4th set is always the hardest. But like all of these workouts, keep it consistent from 1 interval to the next.

The 3rd set is the same as the 1st set with the 4 x :60 sec intervals at different gears. The final set is another power interval set with the goal to maintain or increase your pace over what you did in the 1st power interval set.

Finish up with some easy :30 sec on / :30 sec off intervals plus an easy spin and stretch.

I’m still a little behind on my weekly workout posts, but I should be caught up soon!  This one is a mixture of aerobic, anaerobic and some real riding simulations. Focus on your power output and/or your RPM’s and keep it consistent throughout the interval. The 3rd set will be tough so be sure to really focus on the consistency in either your power output or cadence (RPM’s).

The first set is an extension of the warm up. Start off in base gear and spin at 90 + RPM’s for :60 sec. Take a :20 sec recovery in you small chainring or by shifting down 2 gears. Next is a :60 sec interval at base gear + 1 at 85 RPM’s, then a :20 sec recovery (same as the 1st minute). Followed by another :60 sec interval at base + 2 and this time 80+ RPM for :60. Take an easy minute then repeat the entire set.

Four minute intervals make up the second set. Start off in base + 1 and pedal at 95 + RPM’s for :60 sec, then the pace changes every :30 sec. Rather then explain it here, it will be easier to follow the chart below. Repeat the 4 minute intervals for 4 sets or 24 total minutes including the 2 minutes of rest between sets.

Finally, finish up with some 2 minute intervals. These are time trial type efforts and the goal is to maintain a consistent power output with your power meter. If you don’t have a power meter, keep a consistent RPM (+/- 2 RPM’s) for the entire 2 minutes. :20 sec recoveries then repeat 2 more times.

Cool down for 5-10 minutes and be sure to stretch well afterwards.

This week’s cycling workout simulates pack riding and racing with some big gear and high cadence (RPM) efforts. Start off with some :20 sec high cadence spins followed by : 20 sec easy as a warm up.

The first set is 5 sets of 5 minute intervals. Each interval has 1 minute of recovery built-in but there a lot of gear changes on this one. Start off in your base gear (gear you can easily maintain that 90 RPM pace) for :30 sec. Then add a gear and bump up the pace to 95 + RPM. Add 3 more gears and slow the pace down to 70 RPM’s or faster. Take :30 sec easy by backing down 6 gears or shift to your small chainring. Back to your base gear + 2 and maintain 80-90 RPM for a minute – keep the pace consistent (RPM’s +/- 1 or if using a power meter +/- 5 watts). Now back down 2 gears and pick up the pace to 100+ RPM for :30 sec. Working recovery for :30 sec by backing down 2 more gears or shift to the small chaniring. 2 minutes of recovery after the last of the 5 intervals.

Next set is a short, time trial type effort where the key is consistent power output (watts) or RPM’s. Base gear + 1 at 95 RPM or faster for :50 sec, :small chainring for :10 then hit a second set. Keep the power the same or increase it between sets.

The last set is an easy :30 sec at 100, :30 sec at 90 and decrease a gear after each interval. Cool down for 5 minutes and stretch afterwards.