Too wet to ride?

Get out the wind trainer slap on the HR monitor and try these indoor training routines c/o Philip Orchard 

T11

High Gear / Low Cadence with Sprints

Duration:                1 hour 15 minutes (including Warm-Up)

Warm-Up:               Trainer 2 (see below)

Cadence:                 As stated

Zones:                    HRZ4 = 85% to 95% Maximum Heart Rate, HRZ1 = <65% Maximum Heart Rate

Effort:

–       All efforts should be in HRZ4, aiming for the lowest cadence you can just maintain until the final sprints when you should attack 100%

–       Select a gear that will put you at a maximum cadence of 50-60 rpm – aim for 55 rpm.

–       2 minutes seated 50-60 rpm

–       1 min standing, +5 rpm

–       1 min seated 55-60 rpm

–       30 seconds standing, +5 rpm

–       15 seconds seated maintain previous cadence!

–       15 seconds STAND AND SPRINT!

–       5 minutes easy spinning

–       Repeat 4 times

–       10 minutes cool down to HRZ1, easy gear and comfortably high cadence

Focus: Develops aerobic endurance, strength and ability to produce power at low cadences; improves your Threshold, VO2 max and anaerobic capacity; challenges your core stability and ability to accelerate quickly.

WU2

Trainer 2 - Harder Intermediate and Advanced Indoor Warm-Up Sessions Routine

Duration:                  20 Minutes

Cadence:                  As stated

Zones:                      Varies

Effort:

–       5 minutes                                                     90 rpm

–       2 minutes                                                     95 rpm

–       2 minutes                                                     100 rpm

–       2 minutes                                                     105 rpm

–       1 minutes 30  seconds                                   110rpm

–       30  seconds                                                  120-130 rpm

–       2 minutes                                                     90rpm

–       6  seconds                                                    150+ rpm

–       1 minute                                                       90 rpm

–       6  seconds                                                    150+ rpm

–       1 minute                                                      90 rpm

–       6  seconds                                                    150+ rpm

–       1 minute                                                      90 rpm

–       6  seconds                                                    150+ rpm

–       2 minutes                                                     90 rpm

Focus: Concentrate on a smooth and even pedal stroke. Hold your form as the cadences increase. Shift one gear lower on your cassette on the high cadence “rev-outs” to maximise cadence. Even at the “rev-outs” concentrate on smooth and efficient pedalling. Don’t bounce in the saddle and keep your upper body relaxed.