Training

December 2011

November was the month for starting to put down the “base” but this type of training will not produce an increase in aerobic power so in December we will introduce a midweek turbo session and also slowly increase the gear size on the longer weekend rides.  

All sessions will remain the same as November except the Wednesday turbo session will now become a 3 month long commitment to increasing power with an interval session that will see you work longer and rest less as the weeks go on but they are not flat out full gas short intervals that you might imagine.  

Power Intervals

Set your turbo resistance to a setting that feels close to riding on the road.

Warm up and then:

Week 1, 8 x 1 minute intervals separated by 1 minute rest
Week 2, 8 x 2 minute intervals separated by 2 minutes rest
Week 3, 8 x 3 minute intervals separated by 3 minutes rest
Week 4, 8 x 4 minute intervals separated by 4 minutes rest  

followed by a warm down and you're done.

The interval will increase resistance by changing up one sprocket for each interval but will be a controlled effort through the interval, building up to the very bottom of your level 3 training zone and holding your heart rate right at that point. No higher, no less and holding your upper body still and keeping style and position on the bike rock steady even when the revs have gone down and it's dead hard when on the 11 sprocket.

So the session depending on the cassette and chainrings you have could look like this:

Warm up. 53 x 19 for “interval” followed by 39 x 19 “rest”
53 x 17 for “interval” followed by 39 x 19 “rest”
53 x 16 for “interval” followed by 39 x 19 “rest”
53 x 15 for “interval” followed by 39 x 19 “rest”
53 x 14 for “interval” followed by 39 x 19 “rest”
53 x 13 for “interval” followed by 39 x 19 “rest”
53 x 12 for “interval” followed by 39 x 19 “rest”
53 x 11 for “interval” followed by 39 x 19 “rest”
Warm down.    

Sunday

Time: 3-4hrs
Intensity, Upper Level 1 to Low Level 2

Keep hydrated but only a small amount of food is required in this fat burning zone. Control the pace to stay in the zone. Don't worry if you have to drop off the pace on the club run climbs to stay in the zone, they'll wait at the top of the hill and you are the one who will benefit. Remember to use a slightly higher gear than normal on these climbs to build muscular strength.  

Monday

Day Off  

Tuesday

Time: 1 hour
Intensity: use all of level 2 for your night at the track Move up and down through the zone using a cadence of approx 100 rpm  

Wednesday

 Power interval session as detailed above.  

Thursday

Time: 1 hour
Intensity, as Tuesday and try not to get drawn into a race with the Thursday night crowd. Discipline now will pay dividends later.  

Friday

Another day off the bike,  enjoy yourself and if that enjoyment includes cross training keep the intensity low low low.  

Saturday

Time: 2-3hrs
Intensity: level 2

Either alone or a small group ride. Keep hydrated but again keep food to a minimum. Again slightly bigger gear on the climbs.  

Things to keep thinking about:

 A recovery drink or real food as soon after exercise is a good habit to get into.  

Clothing – riding at lower intensities may mean you feel cold, so think about clothing choices.  

Cafe stops on a Sunday or post Tuesday and Thursday sessions – if they are planned take a dry vest in your back pocket and put on a race cape  for riding home if its chilly outside.  

Christmas Day falls on a Sunday so just have a swap around with your Saturday, Sunday and Monday scheduled days to get the long rides in.  You don't have to be a monk but try not to party too much or overdo things as all that fatburning you've done in November and continued through December will all be for nothing.......Bah Humbug  

Happy Christmas!

Dave Mellor - 2011