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01-03-03, 07:20 AM
Part 4 – Power Workouts for the Trainer or Road
For most of us, the base-building phase of our winter training program is coming to an end. Although mileage is still a goal in ours heads for the next phase, power gain also comes to mind, to compliment base. If we choose to begin to build power now, we can transfer it to our climbing, sprinting, and time trialing come racing season. Power workouts on the bike can transfer power gains from the weight room into your pedal strokes. This phase is very flexible, and can last for a fairly long period of time, to a fairly short period of time depending on your individual goals.
Here are some sample power workouts that are great for the trainer. These can be done 1-3 times per week. All gear ratios are suggestions.
Time Trialing:
1. Start by warming up for 30 minutes in a fairly easy gear (39x16) at about 65-75% maximum heart rate. Rest for 10 minutes by spinning in a very easy gear (39x23) and/or stretching. Pick a time trial course that you have ridden in the past, or one you hope to race in the spring. Compact the course into a 20-minute ride on the trainer. Estimate at what time the hills would come up, and when they do come up, increase your trainer’s resistance to simulate the hill. Ride a fairly large gear (53x15), and keep your heart rate 85-95% of your maximum heart rate. Do not rise out of the saddle for the hills, and do not shift to an easier gear. Rest for 10 minutes by spinning in a very easy gear (39x23). Finish by repeating the time trial in a 10-minute version at 85-95% of your maximum heart rate in the same gear. Rest for 10 minutes by spinning in a very easy gear (39x23). Stretch.
Climbing:
1. Start by warming up for 30 minutes in a fairly easy gear (39x16) at about 65-75% maximum heart rate. Rest for 10 minutes by spinning in a very easy gear (39x23) and/or stretching. Ride for 10 minutes in a fairly large gear (53x16) at 85-95% maximum heart rate. Start with an easy resistance on your trainer. Every two minutes increase the resistance by 1% to simulate a long hill climb. Do not rise out of the saddle for the hills, and do not shift to an easier gear. Rest for 10 minutes by spinning in a very easy gear (39x23). Repeat two more times. Rest for 10 minutes by spinning in a very easy gear (39x23). Stretch.
Road Race Sprinting (or Points Race)
1. Start by warming up for 30 minutes in a fairly easy gear (39x16) at about 65-75% maximum heart rate. Rest for 10 minutes by spinning in a very easy gear (39x23) and/or stretching. Ride 30 minutes in a fairly large gear (53x16) at 80-90% maximum heart rate. Every 4:30 minutes, sprint at 95% maximal effort for 30 seconds in a slightly larger gear (53x15). Rest for 10 minutes by spinning in a very easy gear (39x23). Stretch.
These are some sample workouts to get you started indoors. Each can be customized to your needs on the bike. If your large goals are not until August, do not start the power phase now. If your goals are in the beginning of March, give the power phase a try within the next 1-3 weeks. Remember to keep evaluating your program. If you think you are lacking in a certain area of your riding, work on it. Now is the time in the season to make your weaknesses stronger.
A lot of these type of workouts can be transferred to the road. Remember to be careful and keep your head up when performing them on the open road, though.
For most of us, the base-building phase of our winter training program is coming to an end. Although mileage is still a goal in ours heads for the next phase, power gain also comes to mind, to compliment base. If we choose to begin to build power now, we can transfer it to our climbing, sprinting, and time trialing come racing season. Power workouts on the bike can transfer power gains from the weight room into your pedal strokes. This phase is very flexible, and can last for a fairly long period of time, to a fairly short period of time depending on your individual goals.
Here are some sample power workouts that are great for the trainer. These can be done 1-3 times per week. All gear ratios are suggestions.
Time Trialing:
1. Start by warming up for 30 minutes in a fairly easy gear (39x16) at about 65-75% maximum heart rate. Rest for 10 minutes by spinning in a very easy gear (39x23) and/or stretching. Pick a time trial course that you have ridden in the past, or one you hope to race in the spring. Compact the course into a 20-minute ride on the trainer. Estimate at what time the hills would come up, and when they do come up, increase your trainer’s resistance to simulate the hill. Ride a fairly large gear (53x15), and keep your heart rate 85-95% of your maximum heart rate. Do not rise out of the saddle for the hills, and do not shift to an easier gear. Rest for 10 minutes by spinning in a very easy gear (39x23). Finish by repeating the time trial in a 10-minute version at 85-95% of your maximum heart rate in the same gear. Rest for 10 minutes by spinning in a very easy gear (39x23). Stretch.
Climbing:
1. Start by warming up for 30 minutes in a fairly easy gear (39x16) at about 65-75% maximum heart rate. Rest for 10 minutes by spinning in a very easy gear (39x23) and/or stretching. Ride for 10 minutes in a fairly large gear (53x16) at 85-95% maximum heart rate. Start with an easy resistance on your trainer. Every two minutes increase the resistance by 1% to simulate a long hill climb. Do not rise out of the saddle for the hills, and do not shift to an easier gear. Rest for 10 minutes by spinning in a very easy gear (39x23). Repeat two more times. Rest for 10 minutes by spinning in a very easy gear (39x23). Stretch.
Road Race Sprinting (or Points Race)
1. Start by warming up for 30 minutes in a fairly easy gear (39x16) at about 65-75% maximum heart rate. Rest for 10 minutes by spinning in a very easy gear (39x23) and/or stretching. Ride 30 minutes in a fairly large gear (53x16) at 80-90% maximum heart rate. Every 4:30 minutes, sprint at 95% maximal effort for 30 seconds in a slightly larger gear (53x15). Rest for 10 minutes by spinning in a very easy gear (39x23). Stretch.
These are some sample workouts to get you started indoors. Each can be customized to your needs on the bike. If your large goals are not until August, do not start the power phase now. If your goals are in the beginning of March, give the power phase a try within the next 1-3 weeks. Remember to keep evaluating your program. If you think you are lacking in a certain area of your riding, work on it. Now is the time in the season to make your weaknesses stronger.
A lot of these type of workouts can be transferred to the road. Remember to be careful and keep your head up when performing them on the open road, though.