The three key ses­sions you need to be­come a bet­ter biker

220 Triathlon Magazine - - CONTENTS -

For in­ter­val, strength and test ses­sions, no traf­fic, no ice, no junc­tions and no dis­trac­tions make the turbo ideal. Two to three turbo ses­sions a week through­out the win­ter – one strength/hill based; one in­ter­val set; and one tech­nique/re­cov­ery – in con­junc­tion with a long week­end ride will se­ri­ously im­prove your bike fit­ness by spring. Here are three sam­ple ses­sions.

SES­SION 1

Stair­way to Heaven De­scrip­tion This is great for build­ing hill strength, as well as men­tal tough­ness. Du­ra­tion 42mins

WARM-UP

10mins easy spin­ning, in­clud­ing some 10-20sec seated sprints in the sec­ond 5mins.

MAIN SET

3 x 6mins of as­cend­ing dif­fi­culty with 2min re­cov­er­ies. Select the big ring but with a mod­er­ate sprocket, e.g. 22t. Re­sis­tance should be at about a third of your turbo’s max­i­mum. Ride mod­er­ately hard. After 3mins, shift up two gears and try to main­tain the same ca­dence for a fur­ther 2mins. Fi­nally, shift up an­other two gears and ride hard for 1min out of the sad­dle. Drop to the small chain­ring, drop the re­sis­tance and re­cover with easy spin­ning for 2mins. Shift back to the big ring but this time per­form the ‘3mins, 2mins, 1min’ se­quence with two more clicks of re­sis­tance. Re­cover for 2mins and then, once more, work through the ‘3,2,1’ pat­tern, again crank­ing it up by two clicks.

COOL-DOWN

10mins easy spin.

SES­SION 2

2 x 20 De­scrip­tion De­vel­ops abil­ity to hold near-thresh­old efforts and an ex­cel­lent test ses­sion. Du­ra­tion 42mins

WARM-UP

10mins pro­gres­sive. Start easy and build so that, by the end, you’re sweat­ing and just a cou­ple of clicks be­low your ef­fort level.

MAIN SET

2 x 20mins with 5mins re­cov­ery. In race po­si­tion, ride at your max­i­mum sus­tain­able pace/power for 20mins. Spin easy for 5mins and then try to repli­cate. Note down dis­tances and av­er­age power and heart rate for com­par­isons to later ses­sions.

COOL-DOWN

5mins easy spin.

SES­SION 3

Sin­gle Leg Ped­alling Drills De­scrip­tion Tech­nique ses­sion to de­velop a smooth pedal stroke. Can also be used as an ex­tended warm-up or as a re­cov­ery work­out. Du­ra­tion 26mins

WARM-UP

5mins easy spin.

MAIN SET

1min Clip out your weaker leg and rest it on a stool. Pedal one-legged @80-100rpm. Fo­cus on the dead spot at the bot­tom of the pedal stroke – imag­ine scrap­ing muck off your shoe. 1min Spin with both legs. 1min Re­peat the ‘muck drill’ with the other leg. 1min Spin with both legs. 1min Re­turn to orig­i­nal leg and fo­cus on the top of the pedal stroke by aim­ing the knee to­ward the han­dle­bars and by push­ing the toes for­ward in the shoes. 1min Spin with both legs. 1min Re­peat ‘knee over han­dle­bars’ with other leg. 1min Spin with both legs.

8mins Re­peat main set.

COOL-DOWN

5mins easy spin­ning

“Two to three turbo ses­sions a week through­out the win­ter will se­ri­ously im­prove your fit­ness”

JONNY GAWLER

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