Training Tips

Train specifically to Improve your Fitness

See this page every week for training sessions that improve your fitness, each week we will pick a fitness area and discipline and give you a training session that will improve that area.

Week 1 improve your Time Trailing.

To go fast in a TT you must be able to pedal a big gear fast, right?

To start off you must be able to pedal a big gear not so fast, we do this session on a drag or long steady climb of about 5% gradient, ideally the Drag/climb would need to be over 3k long, best would be up to 5-8klong (15-20mins)

The reason: you use a big gear is to increase strength, Cadence would be between 45-65rpm with 50RPM best

Technique: adopt either TT position on TT bars(Or TT bike) or else use the drops on your road bike.

Keep your upper body as motionless as possible let you legs do all the work, pedal in a 360degree motion so that you are applying force with both legs all the time.

Intensity: to work effectively aim to keep your heart rate between 85-88% of MHR, on any one session aim to do between 30-50 mins of efforts in this range, you can break this into many formats say 5x6 mins or 3x10mins etc.

Measurement: to get a real handle on your condition its best to use the same stretch of road for each effort, that way you can measure time, HR average, RPM average, then each time you go back to the session you can compare times etc.

Session

Strength Training: 90-120 mins duration,

2- 4 sets of 10mins or similar working on strength and smooth pedalling at 85-88% of max heart rate,

cadence 50-60rpm.

Do session on a long steady drag, work on technique. Recovery 10-15 mins between efforts