if you want to ride your bike faster
next summer you would be well-advised to
spend this winter doing the correct
training sessions you would but we
haven't all got loads of time to Train
so coming up we've got five short potent
and beneficial sessions they should have
have you dropping your mates next summer
I think he's got a head start
yeah he hasn't got much time to Train
[Music]
this first one to these you in
relatively gently have a nice warm up
for about ten minutes then it's time to
start what we call the ramp so for the
first ten minutes of this session ride
at around five out of ten perceived
effort level then every ten minutes
increase that effort level by one until
for the final ten minutes of the hour
you're riding at a ten out of ten effort
which is pretty difficult of course then
at the end have a nice five minute warm
down
[Music]
khempo is a rather well used word in our
world of cycling but there's little
doubt if you're it strapped for time you
want to get fit quickly it's very
effective indeed so this next session is
all about a ten-minute block
warm up again for ten minutes and then
start the first of five ten-minute
blocks at tempo now if you're going
purely on field you feel like an 8 out
of 10 effort of using a heart rate
monitor you get around 85 to 95 percent
of your functional threshold heart rate
or do you have another parameter between
75 and 90 percent of your FTP now the
interesting bit of this session regards
our recovery so between the first and
the second set of 10 minutes we're going
to get 8 minutes of riding easily but
then between the second and third sets
just 6 minutes then 4 minutes and then
only 2 minutes between the penultimate
and the final set of 10 minutes then the
price price you get 10 minutes to warm
down at the end and then you're all done
Gustav in just an hour and a half when
you're doing the effort so you need to
really focus and keeping it smooth so
smooth pedal technique staying seated
and thinking about a rock-solid upper
body for this session you need to rope
in a mate and you'll need to be at a
reasonably similar standard but you can
tailor the session to accommodate any
variance in fitness we want to start
with a 10 minute warm-up and then we're
going to do long turns on the front at
sweet spot intensity so that is about 9
out of 10 on the effort level meter and
about 88 to 95 percent of your
functional threshold power and about 95%
of your functional threshold heart rate
and those long turns he talks about 10
minutes I'm going to repeat them until
you've done a total of 40 minutes riding
after your warmup and then when a
shorten them down to 5 minutes ends will
keep swapping until you get an hour of
riding
try to choose a relatively flat or
gently undulating bit of road so there's
little in the way of disturbance now if
one rider is from than the other
make sure the stronger rider spends just
a little bit more time on the front and
equally the weaker rider spends just a
little bit less time on the front you do
a bit longer mate just keep going a bit
longer more yeah
this is a training ride which you can
get done in an hour
and you can do it out on the open road
if you've got suitable roads and
suitable trade or you can easily get it
done on an indoor trailer to once again
as ever warm up for around ten minutes
for starting the first of three micro
interval blocks yeah now the first
session is 10 minutes of 40 seconds hard
and 20 seconds easy now this is a really
good session to do on feel so the 40
seconds hard should be done around 9 out
of 10 sort of perceived effort level
whilst the other 20 seconds should be
done at around 3 perceived effort level
just depending on how good you're
feeling after that first 10 minutes do
10 minutes a fairly easy riding then
repeat it again and do another 10
minutes a fairly easy riding before
starting your final block which is only
5 minutes long but this time you're
going to do 20 seconds hard and 10
seconds evening again with the 10
seconds being a 3 out of 10 effort level
but a 20 seconds benign or even 10 out
of 10 effort level 35 minute cooldown
and your session is done that's good
there is definitely no harm in doing
some sprint training over the winter in
fact we would definitely recommend it
either just trying to maintain or indeed
improve your top end power yes this next
one is a good again a good one to do
with a friend and the idea is it's
lightly longer warming up around 50 to
20 minutes before doing the first of 20
Sprint's 20 that's right you heard that
right 20 sprints luck
it's definitely achievable so for the
first 10 you want to have one person on
the front leaning out sprinting in the
saddle for 10 seconds before the second
rider then there's a 10 second sprint
out of the saddle and also late for the
first 10 three each one have three
minutes a very easy riding then your
final 10 Sprint's we think you should
have a bit of a wreck 10 seconds flat
out head to head now if one rider all
the way with three minutes recovery
between a court one rider will
inevitably I'm sure be a slightly
stronger sprinter and they need to be
handicapped
so start sprinting maybe one or two
seconds later and then the weaker Rider
tries to hold them off and the stronger
rider tries to catch them up through set
off inside
smile
we'd love to know how you get on with
these sessions and you can do that or
leave me a comment down below
yep now bear in mind that these are
pretty tough sessions I and so that you
probably don't want to do more than two
or three a week and make sure that you
get enough recovery between them and
then what else is left where you've got
to sit
cracking it so know what don't know what
session he's doing but certainly intense
I produced really quite a few as well to
go well come so anyway what we're saying
subscribe to GCN to do that just click
on the globe now for video on how to
calculate your functional threshold
power FTP and your functional threshold
heart rate click just pop it yet or for
some training tips on how to raise that
all important functional threshold power
click just down there to knit when he's
go find him
he's gone into a fielder yes we're gonna
have to go now it's in a bit