Old School Workouts
jlloyd
Posts: 131
Morning All,
Been almost exclusively on the turbo for a couple of months now - And am actually enjoying it. On the occasions I managed to get out on the road, have felt stronger (particularly on the flat), than I usually do this time of year.
Am working out 3-5 times a week 30-50mins with a mixture of sessions including intervals, tempo, a climbing one (low cadence, high resistance), above and below threshold, and recovery on the heavier weeks. I've cobbled this 'programme' together from various sites.
Whilst I appreciate technology has moved on and people are zwifting and trainer-roading, there must be still some old schoolers out there, whacking up the music and banging out sessions in the shed on ‘basic’ trainers.
Was wondering if anyone had a particular favourite workout they would like to share, that I could then shamelessly steal and add to my sessions? – Am particularly interested in climbing.
Ta
Been almost exclusively on the turbo for a couple of months now - And am actually enjoying it. On the occasions I managed to get out on the road, have felt stronger (particularly on the flat), than I usually do this time of year.
Am working out 3-5 times a week 30-50mins with a mixture of sessions including intervals, tempo, a climbing one (low cadence, high resistance), above and below threshold, and recovery on the heavier weeks. I've cobbled this 'programme' together from various sites.
Whilst I appreciate technology has moved on and people are zwifting and trainer-roading, there must be still some old schoolers out there, whacking up the music and banging out sessions in the shed on ‘basic’ trainers.
Was wondering if anyone had a particular favourite workout they would like to share, that I could then shamelessly steal and add to my sessions? – Am particularly interested in climbing.
Ta
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Comments
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I think the low cadence stuff isnt good for the knees. I'd not go below 60 rpm.
Have you seen Pete Reads blue book ? That gave a lot of pain to a lot of people....0 -
Cheers Fenix, will look it up
The particular low cadence one started at 8mins at 50rpm x 3, increasing the intervals each time. Have done this weekly Am currently up to 10mins x 3 and my cadence has crept up, hovering just above 55rpm. Must admit, this is my favourite workout and use it for strength training as my muscles tend to give out before my lungs on climbs. Is there any other way of working on strength without dropping the cadence too low?0 -
Depends what you read / who you believe.
Some will suggest that low gear and just full on 30s sprints in intervals will be more effective at strength training ...However other studies counter argue this so basically listen to your body and what works for you.
Convinced that one way certainly doesn't work for all.0 -
2x20 or Tabata - both 'old school' and both still perfectly viable as meaningful and valuable turbo sessions.
Low cadence work is just a proxy for working at a higher power output - it doesn't actually do anything useful for 'strength' other than that. Finally, your leg strength is not limiting you, so don't worry about it. Climbing is all about sustainable power and CV fitness - and the 2x20s will certainly give you that.0 -
JLloyd wrote:
Whilst I appreciate technology has moved on and people are zwifting and trainer-roading, there must be still some old schoolers out there, whacking up the music and banging out sessions in the shed on ‘basic’ trainers.
Yep, that's me
My garage only has a light and no other electrical connection
So it's me, my Elite rollers and Iron Maiden!!0 -
My tip is*:
Go hard as you can for 30 seconds
Go at an uncomfortable effort for 4 minutes
Go hard as you can for 30 seconds
Rest for 4 mins
Repeat 2-3 times.
without knowing what metric you are using, these are based on 'feel'. I did this a lot over a winter and I was a much stronger rider the next season.0 -
I'm probably going to sound like a real dumbass, but how does a 2 x 20 work?
I understand that it's two twenty minutes sessions, but at what sort of tempo, what rest period do have in between, that sort of thing. I did look on YouTube for a video but no joy!
Sorry if this is the sort of thing I should already know but I just don't!0 -
crispybug2 wrote:I'm probably going to sound like a real dumbass, but how does a 2 x 20 work?
I understand that it's two twenty minutes sessions, but at what sort of tempo, what rest period do have in between, that sort of thing. I did look on YouTube for a video but no joy!
Sorry if this is the sort of thing I should already know but I just don't!
In simple terms, 2x20 is two blocks of 20mins riding at the hardest effort level you can maintain for the duration of that 20min interval. Generally works out at 10min warm up, 1x20, 10mins easy, 1x20, warm down.
Doesn't need to be a 20min interval though, it could equally be 10min or 15min, whichever suits your fitness level at the time. The main objective is to ride as hard as you can maintain for the duration of the interval(s).0 -
Imposter wrote:crispybug2 wrote:I'm probably going to sound like a real dumbass, but how does a 2 x 20 work?
I understand that it's two twenty minutes sessions, but at what sort of tempo, what rest period do have in between, that sort of thing. I did look on YouTube for a video but no joy!
Sorry if this is the sort of thing I should already know but I just don't!
In simple terms, 2x20 is two blocks of 20mins riding at the hardest effort level you can maintain for the duration of that 20min interval. Generally works out at 10min warm up, 1x20, 10mins easy, 1x20, warm down.
Doesn't need to be a 20min interval though, it could equally be 10min or 15min, whichever suits your fitness level at the time. The main objective is to ride as hard as you can maintain for the duration of the interval(s).
Thanks0
