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Cruise Intervals - Session1&2.
Use this session to work on your aerobic capacity. Progressively increase the number of repetitions as your fitness increases.
Warm-Up; 15mins. Allow Heart Rate to rise into Zone3 by gradually increasing the gear and resistance.
Set; .Perform the following set as many times as stated on the schedule, for either Session 1 or 2 respectively;
Session1-Total 8mins.
5min @ Zone3.
3min @ Zone2.
Session2-Total 6mins.
4min @ Zone3.
2min @ Zone2.
Cool Down; 10mins. Allow Heart Rate to drop into Zone1 by gradually decreasing resistance.
Session Notes
Try to maintain the same resistance and gear settings throughout the session for the Zone3 reps; use the warm-up, and first set, to judge which resistance and/or gear produces a steady heart rate in the middle of Zone3. As the session progresses your heart rate will rise a little each set, keep the resistance the same unless heart rate rises permanently into Zone4, in which case you will need to decrease it slightly.
The Zone2 interval should be performed at a comfortable/relaxed pace, allowing heart rate to drop down to the low/mid end of Zone2 by the end of the recovery period.
Concentrate on pedalling smoothly throughout and keeping the upper body still. Try to hold the bars lightly and relaxed in your race position, and think about pulling up on the pedals as well as pushing down.
Pedal at your normal cadence, this should be around 90rpm.
The session is best done on a Turbo or Rollers, but if you prefer it can be done on the road. However you will need to find a quiet, flat, or even slightly uphill section of road, which is at least 2 miles in length in order to perform the intervals effectively.
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Strength Endurance Intervals - Sessions 1,2,3 & 4:
Warm-Up; 15mins. Allow heart rate to rise into Zone3 by gradually increasing the gear and resistance.
Set; Perform the following set repeatedly for 20-40mins for either Session 1, 2, 3 or 4 respectively;
Session1-Total 3mins.
2min @ Zone3 60-70rpm.
1min @ Zone1 Recovery.
Session2-Total 3mins.
2min @ Zone4 60-70rpm.
1min @ Zone1 Recovery.
Session3-Total 5mins.
3min @ Zone4 60-70rpm.
2min @ Zone1 Recovery.
Session4-Total 6mins.
4min @ Zone4 60-70rpm.
2min @ Zone1 Recovery.
Cool Down; 10mins. Allow heart rate to drop into Zone1 by gradually decreasing resistance.
Session Notes
Try to maintain the same resistance and gear settings throughout the session for the Zone3/4 reps. Use the warm-up, and first set, to judge which resistance and gear produces a steady heart rate in low Zone3/4 at 60-70rpm (this will be the same resistance as when riding at normal cadence, but probably 1 or 2 gears bigger). As the session progresses your heart rate will rise a little each set, keep the resistance the same unless heart rate rises above the specified zone permanently, in which case you will need to decrease it slightly.
Decrease the resistance and gear for the Zone1 recovery interval so that you have an easy relaxed pace, allowing heart rate to drop down steadily to Zone1. Pedal at your normal cadence (around 90rpm) during the recovery interval allowing your legs to recover from the overgeared effort.
Concentrate on pedalling smoothly throughout and keeping the upper body still. Try to hold the bars lightly and think about pulling up on the pedals as well as pushing down.
The session is best done on a TURBO, but if you prefer it can be done on the road. You will need to find a long uphill drag section of road, which is at least 2 miles in length in order to perform it effectively.
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1 Legged Strength Reps
This session will help improve pedalling efficiency by stressing the weak part of the pedal stroke:
1 Leg Strength Reps-Sessions 1,2 & 3
Warm-Up; 10mins. Allow Heart Rate to rise from Zone1 into high Zone2 by gradually increasing the gear and resistance.
Set; 4mins. Perform the following set as many times as stated on the schedule for either Session 1,2 or 3;
Session1
1. 30seconds Left Leg only.
2. 1Min.30secs Recovery Both Legs.
3. 30seconds Right Leg only.
4. 1Min.30secs Recovery Both Legs.
Session2
5. 45seconds Left Leg only.
6. 1Min.15secs Recovery Both Legs.
7. 45seconds Right Leg only.
8. 1Min.15secs Recovery Both Legs.
Session3
9. 1Minute Left Leg only.
10. 1Minute Recovery Both Legs.
11. 1Minute Right Leg only.
12. 1Minute Recovery Both Legs.
Cool Down; 10mins. Allow Heart Rate to drop into Zone1 by gradually decreasing resistance.
Session Notes
The aim of the session is the development of a strong, smooth and efficient pedalling technique. Concentrate all the time on pedalling in smooth circles; pulling up on the pedals as much as you push down.
You should use the warm-up to find a gear, and resistance, which is comfortable in high Zone2 with both legs. Use this setting throughout the main set, it should provide a big resistance when pedalling on 1 leg, but will be easy enough for the recovery blocks on 2 legs. Your Heart Rate will not be a good gauge of effort during the 1-Leg reps, so ignore it once you start the main sets.
You should only be able to maintain 50-60rpm during the 1-leg reps, if you are able to pedal faster the resistance is not set high enough. You should then be pedalling at about 90rpm at all other times.
A chair or stool placed either side of the Turbo is useful to balance the un-used leg on during the 1-leg reps.
The session must be performed on a TURBO, it is not safe or effective to do it on the road.
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Spinning Techique
The purpose of this session is to impove the body's neural pathways to give a more efficient pedal stroke.
Spinning Technique-Sessions 1&2:
Warm-Up; 10mins. Allow Heart Rate to rise to Zone2 by gradually increasing the gear and resistance.
Set: Perform the following set as many times as stated on the schedule, for either Session 1 or 2 respectively;
Session1-Total 4mins.
1min @ 90rpm.
1min @ 100rpm.
1min @ 110rpm.
1min @ 120rpm+.
Session2-Total 8mins.
2min @ 90rpm.
2min @ 100rpm.
2min @ 110rpm.
2min @ 120rpm+.
Cool Down; 10mins. Allow Heart Rate to drop into Zone1 by gradually decreasing resistance.
Session Notes
Use the warm-up to find a gear, and resistance, which produces a steady heart rate in mid Zone2. As you increase your pedal speed on each rep you will need to change down, to a smaller gear, to allow for the greater pedal speed. The aim is to keep your heart rate in Zone2 for the majority of the session, it may creep into Zone3 during the 120rpm+ rep, but should not stay there permanently, if this happens the resistance level is too high and should be decreased. Remember this session is about developing technique first and fitness second, so don’t set the resistance level too high, and try to stay in Zone2 as much as possible.
The final repetition of each set is marked as 120rpm+, this means the fastest pedal speed you can maintain for the full length of the rep to finish each set!!
Concentrate on pedalling smoothly throughout and keeping the upper body still. Try to hold the bars lightly and think about pulling up on the pedals as well as pushing down. As you become more proficient you should find you can pedal as smoothly at 110rpm+ as you can at 90rpm.
Pedal at your normal cadence when warming-up and cooling-down, this should be around 90rpm.
The session is should be done on the Turbo or Rollers. It is not safe or effective to do it on the open road.
Using a cadence meter on your bike will make these sessions easier to perform, but is not essential. You can simply count/estimate the pedal revolutions if you like!!
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