Subject: RE: Love Hate with the Bike Get one long ride in per week, you'll need that to get the endurance for racing. Then do interval sessions, these are excellent on a trainer as it's a very controlled environment. One session of long intervals, 2x20min with 10min WU, 10min rest between sets and 10min cool down, you'll hate them in the beginning, but they will make you faster (raising your FTP ); the 20min sets are as hard as you can go for the full 20 min, the goal is not to drop power at any point, so you need to start off slightly slower than you first thinkā¦ The second interval session should be short intervals. These can be a combination of different types, 1 by 1's (1min all out/1min recovery ), ladders (1/2/3/4/5/4/3/2/1min sustained with 1min between sets ), sprints (accelerate to full speed for 1 min then hold that for 10 sec., recover a minute and do a set of 10 of these ). There's many more, but the whole point of these are to raise your top end power, which will help in race situations, passing, short power climbs, windy conditions where you need a burst of power intermittently, and technical race courses where you have accelerations, etc. |