Don't fancy riding indoors this winter? And are you stuck for ideas on how to train outside? In this video, Chris and James give you some great outdoor workout options that are sure to get you into tip-top shape. They'll certainly test you!
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FTP/Muscular Endurance builder.
Why: The basis of all good aerobic training programmes should aim to increase your maximum sustainable aerobic capacity. The higher this is, the faster you will be able to go, basically!
We chose this length of the interval as you can complete anything from 2-5 reps in one session, allowing for good progress over the winter months as you improve.
What: 12 min efforts @ Max effort. 3-5 reps.
You will need to complete a good warm-up for these, around 8-12 minutes of the good progressive ramp to get your heart, lungs and legs pumping. Actually, 8-12 minutes is enough for all of these sessions, assuming you do it correctly.
V02 Max Capacity
Why: Do you ever feel like you’re looking for that breakthrough performance? You could be lacking in really strict dedicated intervals that push you up, over and out of your comfort zone!
What: Starting out with 5 * 4 minutes. With 4 minutes recovery in between. The efforts are to be done at effectively max effort. This will continue to build your top end output. These are often referred to as race-winning efforts.
We recommend this session up to 5 times a month on average throughout the winter. But never more than twice in a week. This will prevent stagnation through attempting the session too often, but provide you with enough stimulus to vastly improve.
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出典 YouTube・Global Cycling Network：4 Perfect Winter Workouts For Cyclists | Get Fit For Summer Riding
- YouTube・『4 Perfect Winter Workouts For Cyclists | Get Fit For Summer Riding』