| TRAINER WORKOUT |
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| This workout comes from talking to Jonathan Vaughters after he was 7th in the World's TT. I asked him: how did he train for the time trial? He said that he started out with a minute or two "on" and a few minutes "off". Over time he would increase the amount of time he was on the gas. And some of this comes from Lance Armstrong's trainer workouts he was using to get back up to speed after cancer. | ||
| This workout should be done on Tuesday and Thursday mornings. The goal of this workout is to improve you Time Trialing. Interestingly, having good TT skills will make more of your sprint availible to you for sprinting. | ||
| to contact me for more specific coaching! | ||
| You need: |
| - 1 heart monitor | |
| - 1 trainer | |
| - Send me a check for $$$$ or better results this season | |
| - a lot of sweatbands | |
| - a large fan to blow air to keep you cooler and to evaporate sweat | |
| - a lot of Endura, or what works best for you | |
| - a cyclecomputer with cadence | |
| - other things you need to do to get through the following pain: |
| The workout | |
| ( Cadence is always between 100 and 105rpm ) |
| 1 set of: |
| a. 30 minutes warm up at 70% | |
| b. Get off the bike and stretch. Take about 5 - 7 minutes for this. | |
| c. Also use this time to lock your head into the up coming intervals. |
| 2 sets of: |
| a. Warm up for 4 minutes at 70% | |
| b. 10 minutes at 90-95% | |
| c. recover 4 minutes ending up at 70% | |
| d. 10 minutes at 90-95% | |
| c. warm down 2 minutes | |
| e. get off the bike and walk around for a couple minutes |
| Notes |
| It takes 3 to 4 weeks to build up to reps at 10 minutes on the gas. | ||
| The last 60 - 90 seconds of each rep should be a total all out fight for every pedal stroke. At the end of a good hour, you should be obliterated. About 1/3rd of the time you should be unable to finish the second set. | ||
| The good news is that you will have the correct resistance if at first you only go 2 or 3 minutes until failure. The bad news is as your fitness improves, so does the amount of resistance - you will never escape the pain. | ||
| If you cannot hit at least 90% then either you are not properly rested for this workout and/or you do not have the necessary weight room type strength to push the pedals at this level of resistance. | ||
| It sounds odd to say that 2 trainer rides should be the #2 training priority each week ( #1 is the racing ), but done right they will make #1 much better. Everything else is recovery and endurance to get ready for these 2 trainer rides and racing. My Typical Week of Rides shows how to integrate this trainer workout into each week of rides. | ||
| "Enjoy" | www.BicycleCam.Com |