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01 / Original posttraining!bikeguy2 · 22 Oct 2004 02 / This pagePosts 1–6Page 1 of 1 · chronological order 03 / Latest replyPost #6smnw10 · 26 Oct 2004

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Cycling Training
Published
22 October 2004
Last activity
26 October 2004
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bikeguy2
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CadenceHydrationInterval trainingRecoveryTime trialsVO2 max

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  1. Original post
    bikeguy2
    Archived post
    #1

    Now that it's getting cold, I've moved to training mostly indoors on bike ergo.
    Some personal stats: 28 years, 1.84 meters, 74 kg.

    I'd like to know what some of you competitive cyclists do for indoor workouts and at what power. Outdoor will do too, but I can't afford an SRM so these indoor workouts tell me what power I'm riding at.

    My last workout was 2 minutes @ 100-200 watts
    8 minutes @ 260 watts HR was about 140 bpm 100 rpm
    2 minutes @ 295 watts 105 rpm
    2 minutes @ 330 watts 110 rpm
    2 minutes @ 355 increasing to 390 watts, 115 rpm
    max HR reached 184 bpm

    2 minutes @ 190 watts recovery 100 rpm
    2 minutes @ 245 watts tempo 105 rpm

    pretty hard, but not maximal, similar to a graded Wmax test although with a flatter more intense start and not to failure. I'm planning on increasing the duration to 25 minutes soon and then 30 minutes. I'm finding the workouts good, and I've made tremendous progress in only 2 weeks of doing this 3-4 times a week. My breathing starts to get pretty ugly at about 350 watts+ but my legs feel good. My endurance is pretty bad still but has improved since
    last year. I used to cycle for fun in the streets of Toronto and my endurance sucks because my cycling would consist of bursts of about 400 to 1000 m followed by stopping at traffic lights. I've been training solidly for endurance since May and plan on training year round seriously. I intend to compete in short 15-30 k TT's next spring and summer in my new home country of Finland.

    I'm looking to add some variety to my training because this kind of workout is getting pretty monotonous and demanding. Sometimes I do about a 30
    sec burst at 800 watts after a rest of 10 minutes after my endurance workout.

    I'm wondering what other kinds of workouts I should be doing and what other competitive riders do. Anybody want to post a sample of their workouts/training plan here?

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  2. bikeguy2
    Archived post
    #2

    I should point out that I also do long rides at about 90-120 minutes 2x per week on the bike outside but without power or HR data. I'm probably going to get a HR monitor by polar to monitor heartrate accurately as the bike erg showed my HR at 170 bpm while I was feeling very relaxed at 125 watts, rather inaccurate. I can't stomach the idea of an indoor long workout for 60-120 minutes (boring!) so I've been doing short and sweet 20 minute workouts.

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  3. smnw10
    Archived post
    #3

    i too would like to see what others do, so i'll share mine as well

    a workout that is rough to do is this...
    I start with a 5 min warm up @ 200w
    2 mins @ 210
    2 mins @ 220
    keep increasing 10w every 2 mins until you hit your 40k average W and go 10w higher, mine would be about 330w
    so we're up to 2 mins @ 330
    2 mins @ 320
    2 mins @ 310
    keep decreasing 10w every 2 mins until you hit 200w again and if you still want more after that then repeat, the second time is quite grueling seeing that you've gone almost an hour to get 1 set done

    try it and see how you like it, for me until i hit about 280w it's not too bad, from there to 330 hurts, and 330 back down to about 250w is much harder than you would think, i don't know if this is actually a good workout or not, but i like it, and it makes an hour on the bike fly by cause you're focused on those 2 minutes for each interval

    and then of course at the end do 5 mins at 200w for a cool down, if i don't cool down after this workout i cramp up and have really sore legs for the rest of the day

    i also do this all in the same gear all the way through...i think 53x16 and cadence will increase or decrease depending on how hard it gets but i stay in that same gear

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  4. bikeguy2
    Archived post
    #4

    Nice workout smnw10. I could go for an hour like that but it would be extremely tough for me as I lack endurance for anything over about 25 minutes. Thanks for the response.

    -Bikeguy

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  5. beerco
    Archived post
    #5

    Man, your power numbers are up there. Honestly though, your workouts seem very short to me. I usually target an hour on the trainer. Right now is my off season so when I get on the trainer it's a maintenance workout which consists of 20 minutes at threshold (about 230 to 240w for me) then 2x5:00 at vo2max - around 260 to 280w. FWIW, my threshold was around 260w (76kg) in the summer and I was a very competitive cat4 winning several races. I'm racing cat 3 next year.

    Come January I'll be doing 2x20s at threshold twice a week with a day of 5 or 6x5s, upping power by 5w every week or two.

    One final note, my trainer (cardgirus) feels about 10 to 20w harder than my PT and I haven't figured out a way to check calibration yet. As far as bike stand trainers go, accuracy is all over the map and many tend to overstate the power you're making. There's a few websites which document the power curves as verified against PTs or SRMs for various electronic and mechanical trainers. It would probably be worth checking it out if that's what you're using - nothing worse than thinking your threshold is 300w only to find out it's closer to 260 when you throw on a real powermeter.

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  6. smnw10
    Archived post
    #6
    beerco said:

    One final note, my trainer (cardgirus) feels about 10 to 20w harder than my PT and I haven't figured out a way to check calibration yet. As far as bike stand trainers go, accuracy is all over the map and many tend to overstate the power you're making.


    I don't know if it is possible to calibrate some of these, mine a Tacx Cycleforce Basic, I was told by someone who had a PT that 280-290 on the trainer was coming up on his PT as 330-340 so that's actually what i go up to on the trainer 290 but in reality is more like 330, I also use this calculator a lot kreuzotter.deespeed.htm
    i've taken personal time trial times where i know what my time and distance was and about what average grade and wind speed etc, plugged it all in there, and it came up right at 330 for my watts to equal the mph i averaged

    but you're right, those trainers seem to not be very reliable but they are consistent so you do know if you're getting better or not based on your later performance on it....check that calc out, not sure if anyone else thinks it's accurate, but it comes up with consistent numbers for my rides

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