HOW TO MAXIMISE EVERY RIDE... Focused drills can help you make the most of your time. Coach [ reveals the best
Rob Wakefield propello.bike)
FIND THAT SWEET SPOT
Boosting your lactate threshold will allow you to produce more power for longer, which means you’re faster and stronger for longer. “This can be done through ‘sweet spot’ training – intervals designed to build lactate threshold during a ride of just over an hour,” says Wakefield. Here’s how: Warm up: 10 mins Z2 100rpm Drills: 5 minutes Z4 102rpm, 5 min recovery 5 x 5 minutes sweet spot Z3/4 with 3-minute recoveries 100rpm Cool Down: 5 minutes Z1 Total Time: 62 minutes
HILL STARTS
In the build-up to a sportive, incorporate these shorter, sharp hill climb sessions into your training. “You needn’t spend a great deal of time on these in one go, but they’ll improve your climbing and recovery ability. Gradually increase the duration of the efforts.” 30-Minute Hill Repeat Warm up: 10 min Z2 100rpm Drills: 4 x 2 minute hill repeats 70rpm with 3-minute recoveries Cool Down: 5 minutes Z1 Total Time: 32 minutes
CADENCE REVIVAL
Working using a mix of high- and low-cadence drills helps engage specific muscles. Low-cadence sessions will work fast-
IN THE ZONE...
Zone 1 – Energy output with an estimated 4 out of 10 rate of perceived exertion (RPE) or 60-65% of your maximum heart rate (MHR). Zone 2 – A more challenging 65-75% MHR are that’s a good base training zone with a middle amount of stress – 5-6/10 (RPE). You should still be able to hold something akin to a conversation in this zone. twitch muscle fibres; higher cadence works slower fibres. Cadence with Tempo Warm Up: 5 minutes Z2 100rpm Drills: 10 minutes Z3 102rpm, 3 minutes recovery 5 x 1 minute fast pedalling 115+rpm with 1-minute recoveries 5 x 1 minute slow pedalling 50rpm with 1-min recoveries 10 min Z3 107rpm, 3 minute recovery Cool Down: 10 minutes Z1 Total Time: 58 minutes Zone 3 – The effort ramps up to what you’d probably perceive to be around 7 out of 10 or 75-82% of MHR. The target zone for developing aerobic capacity. Zone 4 – This is the one your body will know as the ‘burning zone’ as you reach a hearty race pace of a lung-busting 9 out of 10 perceived exertion – or for those of you donning a monitor that’s 92-98% of your MHR.