First, you need to find your lactate threshold (LT). Heres how: Find your maximum steady-state heart rate (HR) during a 30-minute time-trial effort. That sets your LT. Your HR ceiling is 10 beats per minute below your maximum. Do not exceed the prescribed HR. Even though the intensity is greater the closer you get to the HR ceiling, you are still using aerobic energy to power your cycling.
GOAL |
Develop basic aerobic fitness. |
HOW TO DO IT |
Moderate pace, maintaining HR. |
CADENCE |
85-95 RPM |
BENEFITS |
Increased capillary development, heart-stroke volume, respiratory endurance and improved temperature regulation. |
HEART-RATE INTENSITY |
Below your HR ceiling for at least 95% of the ride. |
FREQUENCY AND DURATION |
2 rides per week, 2-6 hours per ride |
GEARING |
Varies to maintain specified cadence. |
TERRAIN |
All |
RECOVERY |
In the 30 minutes after this session (known as the glycogen window), consume a sports recovery drink that is four parts carbohydrate to one part protein, such as Energade Mega load. |
GOAL |
Develop cycling-specific strength. |
HOW TO DO IT |
Stay seated and keep your upper body absolutely smooth, yet relaxed, while concentrating on correct pedalling form (over the top and through the bottom of the pedal stroke). Correct form must be strictly maintained. |
CADENCE |
50-55 RPM |
BENEFITS |
Explosive and anaerobic power. |
HEART-RATE INTENSITY |
N/A (Low gears will keep HR down and HR is not the important aspect of this workout.) |
FREQUENCY AND DURATION |
Two to three efforts of 5-15 minutes each per week. |
GEARING |
Large (53x15T uphill) |
TERRAIN |
Long, moderate (5-8% grade) climb or a trainer. (Set front wheel 3-5 inches above horizontal to simulate climbing position.) |
RECOVERY |
Spin easily for one to two minutes less than you effort (e.g. 8-minute recovery for 10-minute effort). As with any training programme, make sure you get a thorough base of Endurance Miles before attempting any workout like MT Intervals that places extra strain on joints and muscles. |
DESCENDING INTERVALS
GOAL |
Increase anaerobic power lactate tolerance and repeatability during short, intense efforts. |
HOW TO DO IT |
Attack each interval as hard as possible. Jump out of the saddle to start and build speed as the interval continues. |
CADENCE |
110 RPM or higher. |
BENEFITS |
Increased ability to respond to attacks and make repeated hard efforts. |
HEART-RATE INTENSITY |
Maximal effort Due to the high cadence, your HR will remain extremely high and you will train your muscles for high power and repeatability. |
FREQUENCY AND DURATION |
2-3 sets of 7 intervals per week. Each set: (seconds maximal effort followed by seconds recovery spinning)
120
..120
105
..105
90
..90
75
..75
60
..60
45
..45
30
..30 |
GEARING |
Varies to maintain specified cadence. |
TERRAIN |
Trainer or flat section of road. |
RECOVERY |
Easy spinning, 10 minutes between sets. |
CLIMBING REPEATS
Your climbing LT HR is 5-8 bpm higher than your individual LT HR on flat terrain, because more muscles are involved when youre climbing. Keep this in mind when setting your HR intensity for this exercise. More blood is required for these muscles; hence the increased HR. It is very important to avoid interruptions while doing these intervals. Focus on continuous riding for the length of the prescribed interval.
GOAL |
Increase climbing LT. |
HOW TO DO IT |
Maintain intensity (cadence is secondary) for length of effort with no distractions. |
CADENCE |
70-85 RPM |
BENEFITS |
|
HEART-RATE INTENSITY |
At or just below your climbing individual LT. |
FREQUENCY AND DURATION |
2 to 4 efforts of 5-20 minutes per week. |
GEARING |
Varies to maintain specified cadence. |
TERRAIN |
Long steady road climb. |
RECOVERY |
Spin easily for same amount of time as effort. |
GOAL |
Build strength and power for uphill accelerations. |
HOW TO DO IT |
As you hit the hill, jump out of the saddle, stomping on the pedals as hard as possible. The resistance will increase as you head up the hill. Stay out of saddle for the entire sprint, increasing the stress on your lower back, butt muscles and triceps. Focus on holding this top speed for the entire interval. These sprints should be 8-12 seconds in length. |
CADENCE |
Stay above 70 RPM (if you feel youre fighting to stay on top of the gear, downshift). |
BENEFITS |
Increased peak power and torque. |
HEART-RATE INTENSITY |
Maximal effort |
FREQUENCY AND DURATION |
2-5 sets of three sprints, 8-12 second interval efforts per week. |
GEARING |
Moderate-to-light (should be able to hold gear and cadence). |
TERRAIN |
Flat road that leads up to a steep hill. |
RECOVERY |
3-5 minutes easy spinning between sets, 2 minutes between intervals. Full recovery between sprints is very important to allow ATP to rebuild in the muscles and ensure a quality sprint workout. |