timmhaan

what are your ideas for the most effective one hour cycling workout? within the next couple of weeks, i'll pretty much only be able to get out for an hour everyday and ride the local park loop. i'm curious as to how you guys would approach that time...

velocity

extensive intervals one day intensive the next
Velocity

LowCel 

Well for me here would be what I would do.

I would alternate between these:

Warm up 15 minutes then spend 30 minutes in hr zone 3.

Spin in a gear that allows you a cadence of 50 - 60 rpm then every 3 - 5 minutes stand up then while in the saddle drive the pedals down as hard as possible for 15-20 revolutions of the cranks.

Spin ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Do this several times.

Tempo intervals. After warm up do 4-5 x 6 minutes in the 3 zone (2 minute recoveries).

One leg spins. Do 30 seconds to 60 seconds a time with isolated leg training. You can also do this by just favoring one leg as much as possible for a minute or two then switch to the other leg.


Just some ideas, if you do some of them you should notice some nice results later on. Make sure that every two or three days you have a rest day, either off the bike or just an easy ride.

fuzzthebee

To increase maximum sustainable power: Threshold intervals

Warm up for 10 min
20 min at time 15 km trial pace (2x20 test heart rate give or take a few beats)
5 min recovery spin
20 min at TT pace
5 min cool down

To increase nonsustainable power: Vo2 max intervals

10 min warm up
6 x 4 min at 3 km TT pace (higher than 106% of 2x20 test heart rate)
3 min between reps
10 min cool down

timmhaan

thanks guys - sort of what i was leaning toward. a mix of long and short intervals, warm-ups and warmdowns seems the way to go.