Spring is finally here and with the energy it brings comes the perfect opportunity to give a little more to your riding – and to yourself.
Firstly with the warmer and longer days comes increased opportunity to ride. Riding frequently and consistently is one of the key ingredients to improving ones riding, as well as sustaining robust health. I would advocate 3-4 sessions a week as ideal, although more ambitious and experienced riders may ride most days if they are able to balance there training loads with enough adequate recovery and rest to avoid overtraining.
This baseline target – 3-4 rides per week – should be a reasonable target. Perhaps for some this prospect of achieving this target is greatly improved when one understands that training sessions don’t have to be overly long in order to gain results. Indeed any program no matter what the level of rider should be striving to give more (results) for less (work). A 30-45minute workout on a stationary trainer if organized smartly will be a beneficial training session, likewise a 45-60min wiz around your local streets if the session is implemented thoughtfully to obtaining some training goals. Here’s what I mean:
Example Stationary Trainer Session
Ride easy 5 min @ 90rpm
Build intensity over next 5 minutes adding 5rpm every minute
Ride easy again for 5min @ 90rpm
Now ride at an “9 out of 10” effort for 4-6 repeats of 2min @ 95-105rpm with 1 minute easy spinning in-between efforts
Finish with easy 10min spinning @ 90rpm
Example Local Morning Ride
Ride easy in small chain ring for approximately 10minutes @ 90+ rpm
Now move into big chain for 10min @ 85-95rpm – include a 5-10sec acceleration every 2min of riding
Ride easy again in small chain ring – still keeping cadence high (90+ rpm)
Move back into big chain ring for another 10min block – however this time attack any incline on route. Again try to maintain cadence @ 85-95rpm
Finish with easy 10min of spinning @ 90rpm
These are just 2 simple examples of how sessions can be organized to facilitate performance and fitness gains to be made within a tightened allotment of training time. The general pattern is an initial period of progressive but comfortable build up of intensity; following this is a concentrated period of work at a relatively high intensity (attacking hills; sustained surges hovering around full gas; accelerations etc.); and finishes with a ‘spin-down’ period that not only serves to return the body back to hemostasis – but accelerates the recovery in readiness for the next important training session.
In advocating that training sessions don’t need to be overly long to be effective I am certainly not discounting the importance and benefits of doing long endurance rides – particularly if you have racing or challenge style ride ambitions. Taking opportunities when they present (on weekends; during holidays) to ride an extra hour or 2 will be very beneficial to performance. However the cornerstone to this is maintaining consistency in the frequency of your riding sessions. Indeed one should not underestimate the endurance, and quality of endurance, that can be built on the accumulation of quality sessions.
The published training programs have been developed by or on behalf of Slow Trails Pty Ltd t/a Solo Bike. They are suggested programs only and do not take into account specific individuals and their medical and physical needs and capabilities. Solo Bike does not make any representation whatsoever as to the appropriateness or effectiveness of the programs for any specific individuals. We advise you speak with your doctor or healthcare professional before you start any of the programs. Except to the extent required by law, Solo Bike is not responsible or liable to any person for the information or advice which is provided in the programs or any loss or injury you suffer as a result of undertaking any of the programs.