I have been on a good roll fitness wise. On the gym side I have reverted back to my gym rat ways and use the bike for cardio and leg building.
To that end, I have lengthened my high intensity sections of my intervals and really focus on my form. I'm not thrashing or grinding. Like pushing weight, I'm using perfect form and feeling all the muscles through every stroke. As you can imagine it tires me quick!
This weekend I tried to do an hour in a big enough gear that put me at a cadence of 65. As I wore down, I would shift up a gear or two and rise to a 70/75 cadence to recover, then back to 65 as quickly as I could. I made it 34 minutes and what I got out of it was that I found peace with the suffering, a zone were everything equalized and I sat in the effort, breathing right and good form and just kept going through the pain, longer than normal. Endorphin rush, I want more.
Does anyone here do low cadence/high intensity only roller or trainer routines? If so, share them with me. I plan on doing my routine again and hope to last a bit longer each time I do it.
Congrats on progress and sticking with it.
Although this thread died, I have kept up with the weights through winter and managed to gain 2-3 pounds of lean mass. No threat to The Hulk at 138 pounds but can at least lift a bike onto the roof rack now.
Changed up routine with regard to upper body. Defined 14 exercises and split into two days. Just ping-pong back and forth between days with 2-3 "recovery" in between. For legs just squats and dead lifts couple times per week. Considering adding some additional leg work after race season but not sure which moves to add. Maybe step-ups and/or lunges. Admit this is less about bike and more about strength and bone density considerations. At 50 years of age, driving a desk at work and cycling as my main activity have some concerns about lack of weight bearing work. Weights help, might even start running 2-3 times a week post ride.
Still doing a lot of planks for core. Usually 7-10 minutes per day. Sometimes one shot, sometimes 3-4 minute segments. My plank PR stays at 10 minutes straight. I've not tried to beat that either :-)
On the bike, am a big fan of low cadence and tolerance work. 30/30s, pyramids (I like the British Cycling "Russian steps" progression - its online), 45-60 second efforts with similar rest periods. When working out indoors (eMotion rollers) I usually throw these into longer tempo sessions. It breaks things up and helps with both strength and tolerance. Make the time fly by for 60-75 minutes. For example I might do 75 minutes and do 5 x 30s every 15-20 minutes. So 15-20 reps of 30s across a longer ride time. Or maybe 60s efforts every five minutes (4 off / 1 on).
I'm hoping to PR for 40 km TT this season so daily training has taken on a longer focus than past years when I was going for CP20. Doing Power Hours and long sweetspots 2-3 times per week with at least one tolerance workout. Usually the latter is 30/30s which offer a lot of bang for the buck and don't kill your brain indoors. But with spring here that will change to hill repeats and VO2max work more like 8 x 3 etc etc.
As I do these routines I'll post here sometimes with results. I know that like with new weight routines that I will tank early and often, but eventually I will get stronger and reap the results visually and physically. I enjoy the painful journey and a real challenge. Gym rats get it!
Far too kind - thanks.
Here is another plan with some good stuff:
Hunter's plans can have a lot of detail but for off the shelf can work pretty well.
Strength training (weights) is a ton of fun. Can see growth and measure progress. Also very addicting. I had to force myself to get on with race training this year. Was enjoying the gym too much!
I followed the 20 minute warm up routine laid out by the British Cycling web site. I like the structure. Before I just eased into a faster/harder pedal for ten to fifteen minutes for a warm up. One thing that I did discover by this new warm up routine is that my hams are tight. I can spin well to 105, above that cadence and I bounce a bit. It's not bike fit, my seat height is dialed in, I just thing I need to stretch more. I like the routine and will do it for warm ups now.
Somehow I missed a minute in the warm up and ended with 19 minutes, Ha!
Onto the workout, I did the pyramid 1 routine, cadence at 95 and start with one minute hard, one minute easy, two minutes hard, two minutes easy up to four minutes, five minutes hard the it's back down to one minute the other way.
As I am on the road, I find it hard to keep a flat pace without rising and falling in pace during intervals. I worked at it and tried to keep a steady 95 rpm on the hard sections. I found a happy place on the four minutes hard section going up. Even though I was pushing hard it felt like was in a zone, in control and at peace with the hard effort. I started late and had to get back to work but I wanted to finish it. I made it, tired and sweaty. I'm sure that this and the other routines will help me with discipline, speed and stamina. Not to mention fat loss! I have a long way to go but enjoy the journey. I finished the routine, cleaned up and rushed to work. I enjoyed the work out and feel that I got some good things out of it. I got the forty five minutes in, hopefully my speed/endurance will improve in time:
Track workout. Lactate clearance intervals. Working on aerobic/anaerobic capacity and lactate clearance - (recovering from effort while still running hard)
Approx 3mi w/u
Ladder interval set - 5mi total w/ 30sec rest
800m (lap 4)
1600m (lap 5)
3200m (laps 6 & 7)
1600m (lap 8)
800m (lap 10)
I started to fall off the second mile of the 3200, all things considered though it was nice to still keep it just under 6:30 pace.