During the winter, a lot of training moves in doors through necessity imposed by bad weather and dangerous conditions. You do not want to end your season before it has even started because a care has knocked you off your bike in the dark or it has slipped away from you in the ice, so indoor it is…
Monday’s for me normally means a brick session, and these can be quite long, but long and indoors does not have to mean boring. The following are examples of the bike and run segments I may do as part of the indoor brick …
BIKE
This may be (for me from 1:00 to 2:30)
Session 1
Warm Up 10 – 15mins
Main set# x (
- 3 mins seated climbs just below VO2max
- 2 mins standing climbs just above VO2max
- 1min lighter resistance speed spin trying to maintain VO2max
- 2min recovery
)
Warm down 10-20mins
Session 2
Warm Up 10 – 15mins
Main set
# x (
- 5-10 x (1min seated climb | 1 min recovery)- 5-10 x (1min fast spin | 1 min recovery)
- 5-10 x (1min standing climb | 1 min recovery)
- 5-10 x (1min fast spin | 1 min recovery)
- 5 min Easy)
Drills
- 5-10 x 1min (each) 1 legged drills Warm down 5-15mins
When in the gym the run part I aim to keep to a maximum of 30mins or so and base my sets on my steady marathon pace of 10kph (the gym I use is in kph)5 mins building speed
Main set
- Intervals 5 mins of ‘ups’ @ 10.5 kph and downs fast walked @7.5kph
- Intervals 5 mins of ‘ups’ @ 11.0 kph and downs fast walked @7.5kph
- Intervals 5 mins of ‘ups’ @ 11.5 kph and downs fast walked @7.5kph
- Intervals 5 mins of ‘ups’ @ 12.0 kph and downs fast walked @7.5kph
- Intervals 5 mins of ‘ups’ @ 12.5 kph and downs fast walked @7.5kph
Warm down
Session 4
5 mins building speed
Main set
- 1 min 10.0kph | 1 min 9.5kph
- 1 min 10.5kph | 1 min 9.0kph
- 1 min 11.0kph | 1 min 8.5kph
- 1 min 11.5kph | 1 min 8.0kph
- 1 min 12.0kph | 1 min 7.5kph
- 1 min 12.5kph | 1 min 7.0kph
- 1 min 13.0kph | 1 min 6.5kph
- 1 min 13.5kph | 1 min 6.0kph
- 1 min 14.0kph | 1 min 5.5kph
Warm down
Have Fun
WW
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