Winter - the great time to maximise your fitness and performance. How? Watch the video! | Subscribe to Cycling Weekly here: [ Ссылка ]
30 secs 9/10 effort - 150% FTP - 90% MHR
30 secs Easy spinning
x 10
10 mins easy spinning
Repeat 30/30 block
15 mins easy spinning warm down.
Putting a couple of High Intensity sessions into your weekly schedule is a great way to shock your body, boost your metabolism and help you lose weight.
Staying Fast
Decreasing recovery Sprints
These sprint blocks can be added to any length of ride buy just changing the number of blocks you add. However, assuming a 1 hr ride would go like this
15 min warm up
10 sec all out Sprint
2.30 min Easy Spinning
10 sec all out sprint
2.00 min recovery
10 sec all out sprint
1.30 min recovery
10 sec all out sprint
1.00 min recovery
10 sec all out sprint
30 sec recovery
10 sec all out sprint
10 min easy spinning
Repeat Sprint block
15 min easy spinning cool down
These are great sessions to keep some speed in your legs over the winter months. It is also a great session to practice the style of sprinting and getting in tune with the bike while putting in such an effort. It is also a session you can do with a training partner making more social
Getting Strong
Seated Power Intervals
Again, good intervals that can be included in any ride. For a 1hr ride we will
15 min Warm up easy spinning
Then putting the bike in a reasnobly big gear, big ring at the front and about half way down the block at the back. Slow down to walking pace then push has hard as you can to get the gear turning and up to full speed over 30 secs
3 mins easy spinning in light gear
Repeat 8 times
15 mins easy spinning recovery
This is a great session to build leg strength. It is also a great session to practice good form and is good for general strength. It is important during the interval to keep a tight core and still upper body ensuring that the hips and legs are doing all the work by utilizing an efficient pedal stroke.
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