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4 Fitness Building Training Sessions For Cyclists

– A new year, a new you. But that still involves
cycling, doesn’t it? Well I guess that goes without saying, but it doesn’t necessarily mean that you need to continue doing the same old training sessions
you were doing last year. So coming up are four
sessions that we can all do without any gadgets or any
electronics whatsoever. Fun, freedom, a little bit of pain, and ultimately better performance. What can get better than that? – Dan, I just need to correct you there, cause some of these you’re
gonna need to time yourself. Although, you can actually go analogue and that’s technically not electronic. – That’s what I meant. (zestful music) – This one is an old classic. Painful, but very fruitful in
terms of performance gains. So, find yourself a climb
that’s about five minutes long and repeat it on six occasions. But, to spice things up just a little bit, rather than just riding
hard, try a different style or technique on each of the six reps. Here’s some that we’ve done in the past. – [Voiceover] Rep one.
In the saddle, highest cadence, don’t
get out of the saddle at all on the way up. Perceived effort: eight out of 10. Rep two.
Out of the saddle, but try and hold it the whole
way without sitting down. Perceived effort: eight out of 10. Rep three.
Start this one in the saddle at a moderate intensity.
Only five out of 10 effort. Then gradually increase the
effort as the hill progresses until you are sprinting out
of the saddle at the top. Rep four.
Start off with a sprint out of the saddle for 40 pedal revs, then sit down and try and hang on. This will feel really
hard and you will fade, but that doesn’t matter. Just keep pushing as hard
as you can until the top. Rep five.
Another high cadence climb, but on this one you can be
in or out of the saddle. Perceived effort: nine out of 10. Rep six.
In and out. So start off in the saddle then get out, and alternate every 50 pedal revs. This will involve counting
but hopefully that will take your mind away from the pain, as this last one should be 10
out of 10 perceived effort. Cool down, head home,
recover, good job done. (zestful music) – Session two also involves
some specific cadence work. What you’ll need is a local circuit that’s around 16 kilometres
or 10 miles long, and has a mark around halfway round, so it’s something that you recognise. Warm up and then repeat then two times. Here’s where the specific
cadence work comes in. Start the circuit off spinning a good gear at a relatively high cadence, then once you see the halfway marker, for me it’s this junction,
change into a bigger gear and ride at a lower cadence. Then when you get back to the start, repeat this for your second lap. As you get fitter, maybe
if you have more time, add in a third circuit. When you’re doing this
session your effort should be around eight out of 10, so
something that is quite hard, but definitely sustainable for
the entirety of the session, and not flat out. Also try and remain in the
saddle as far as possible, there’s no problem with
getting out of the saddle occasionally to stretch
your legs, but this should, if possible, be a seated session. Depending on your fitness,
this ones going to take you around 90 minutes to two hours. Enjoy. (zestful music) – A good solid sprint
session can leave you feeling fast and strong without that general sense
of fatigue that you can get sometimes when doing longer
rides and longer intervals. Now to do this one, you
just need to start off with a very good warmup,
and all you’ve got to do are 30 sprints in the space of an hour. Now that might sound like quite a lot, but the fact is it’s only
one every two minutes, and it’s far fewer than you
would do in something like a criterium race, and
the idea, once again, is to make this as interesting as possible so that you don’t get bored. So vary all the sprints up, try
and do them a different way. So for example, you can do
some standing start sprints, some sprints from a higher speed, some low cadence sprints,
some high cadence sprints, some short five second sprints,
or some longer efforts. Some on a climb, some on a flat, even some at the end of a downhill. Whatever you do, the more
variance you can find, the better. Cool down, and you’ve done your job. (zestful music) – This final one is all about
steadily increasing tempo. Now you can do it over the
course of a 90 minute ride, but you could increase that to a couple of hours if you wish. The idea is that we build a
pace very gradually by feel over the course of the ride. We can include our warm up in this, so the first 10 minutes,
ride really steadily, keep your gears light
and your cadence high. Then, for the next 15
minutes, we want to be riding at a five out of 10 effort. Then, we’ll go to six out of 10. Then seven, then eight, then nine, and for the final five minutes, we want to be at a full
10 out of 10 effort. Hopefully if you pace it right, you should be full of energy
for that final effort. And that’s going to leave
you feeling really good and really motivated when you get home. As for the training effect, it’s going to increase our endurance, it’s going to increase our
threshold, but without leaving us doing those really boring
steady state rides. (pants) – You can let us know
how you get on with these particular sessions by
leaving your comments in the section just down below,
but we’d also love to hear of any interesting podes
and interesting sessions that you’ve used in the
past to help you get fit. – Getting fit is one thing, getting faster sometimes might require
losing a bit of weight. So if you need some tips
on that very subject then why not click for
a video just down there. Or to see our training playlist with all our training
videos in one handy spot, click just over there. – To subscribe to the
Global Cycling Network, click on the globe. There’ll be loads more training sessions coming for you in the future.

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