BIKE WORKOUTS…

Here are the first few work outs I’ve read about in the Endurance and Speed categories… I’m going to do 1 rep of S1 tonight.
 
HEART RATE ZONES

Zone 1 – 107 – Recovery (56%)

Zone 2 – 131 – Aerobic (69%)

Zone 3 – 146 – Tempo, Intensive, Endurance (76%)

Zone 4 – 153 – Anaerobic Endurance (80%)

Zone 5a – 163 – Lactate Threshold, Anaerobic Threshold (85%)

Zone 5b – 167 – Aerobic Capacity, Speed Endurance, Anaerobic Endurance (87%)

Zone 5c – 173+ – Anaerobic Endurance, Power (91%)

Max HR – 191

 

INDOOR BIKE RESISTANCES

EASY             - 0-6

MODERATE   - 7-10

HARD            - 11+

 

WARM UP

10 – 30 mins

Start at Z1 (106) increase to the Zone you will be working at.


ENDURANCE

 

E1 (Z1) – Aerobic and endurance training. Ride in a high gear – HR Zone 1 (106).

 

E2 (Z1-2) – Endurance training. Ride on a rolling course with grades up to 4%.  Remain in the saddle on hills.
(106-130)

 

E3 (Z1-3) – Build endurance, speed and strength. Ride hills if available, aim for Z4 or Z5 if comfortable. (106 – 145)

 

 

SPEED

 

S1 – Spin Step ups – Indoor bike: low resistance – Focus on speed of feet not force on pedals.  Can be done on the road if course is flat or slightly downhill.

Warm up 90rpm for 20 mins.

Increase cadence – 100 rpm for 3 mins, 110 rpm for 2 mins, 120 rpm for 1 min. 4 mins spin easy / cool down. 

(30 mins in total).

Repeat 3, 2, 1 if comfortable/time.  (2 = 36 mins, 3 = 42 mins, 4 = 48 mins, 5 = 54 mins, 6 = 60 mins)

 

S2 – Isolated leg – Helps work the dead spot out of pedal stroke. Indoor bike. All of work done with one leg, whilst the other rests on the machine.

Warm up 10 – 20 mins low resistance. 

Change legs when fatigue sets in or set an interval or 30-60 seconds per leg.

After each leg – spin easy with both legs for 60 seconds then resume with the other leg.

Start with: (Left 60, both 60, Right 60) x 5 = 15 mins (plus warm up). Increase repetitions over time:

(L 60, b60, R 60) x 6 = 18 mins (plus warm up)

(L 60, b60, R 60) x 7 = 21 mins (plus warm up)

(L 60, b60, R 60) x 8 = 24 mins (plus warm up)

(L 60, b60, R 60) x 9 = 27 mins (plus warm up)

(L 60, b60, R 60) x 10 = 30 mins (plus warm up)

 

S3 – Accelerations – Leg speed.

Warm up well (10-30 mins) up to Z4 (151).

Then do 30 second accelerations spinning an easy 2:30 between accelerations.

Build each 30 sec to be faster than the previous. 4-6 reps of 30 secs = 4-6 x 30” (2.30 RI).

4 x 30” (2:30 RI). = 9:30 mins

5 x 30” (2:30 RI). = 12:30 mins

6 x 30” (2:30 RI). = 15:30 mins

7 x 30” (2:30 RI). = 18:30 mins

8 x 30” (2:30 RI). = 21:30 mins

9 x 30” (2:30 RI). = 24:30 mins

10 x 30” (2:30 RI). = 27:30 mins

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