3 Cycling Workouts

Cycling is quite unique, as far as going in endurance sports, there is a continuing effort, but thousands of small efforts, which lasts until the end. With the advent of electricity meters, we can see a diagram of the trips that are available as continuous ECG, are addicted to speed seem appropriate. The following training sessions to improve their ability to improve performance and stable, the number of harder efforts for a walk, without being able to make us tired.
If you are on the performance curve of one race or group ride look fast, it's all over the place. The most important thing I have noticed is the number of hard efforts correspond directly to fatigue and decreased performance. To a path to the number of hard work, could not very well-rider tired to be found. This led to a series of experiments conducted exercises. They are the ones I have found the best results.
Blocks Velmax
For those who have any of my articles of formation, have the basic premise Velmax read intervals. go after heating for 30 seconds to hard/30 second after the prescribed number of repetitions. If you have a power meter that will do 135% of your functional threshold power. If you do not have to go hard (8 of 10 perceived exertion).
By establishing block or multiple blocks Velmax Velmax intervals in order to increase the number of weekly. Start sentenced from 3 to 10 repetitions. Add one representative per game per week. If up to 12 reps of 4 sets of ten repetitions and then go from there to build from. I do not recommend going over 4 sets of 15 repetitions, like a big burden on the legs and can take several days to recover from.
The training will look like.
15-20 minute warm-up
3 sets of 10 x 30 seconds hard / easy 30 seconds
4 minutes rest between sets
Ladder Intervals
These are other exercises that many systems affected, so you get more for your money in training. A series of steps begins with a brief rest and the duration. The intensity is much to break through your functional threshold power (140%) and slightly reduced from the weather.
We began with a ride of 30 seconds for first break, then 1 minute 2 minutes, 3 minutes, 4 minutes and finally 5 min. The recovery period after the interval, the duration of the games apart. I suggest a prayer, and every week since the addition of about 2 minutes per week to up to 3-series. Then a full rate of one week. Week 2, you know, a complete set of intervals of one minute and 30 seconds and the second one. Week 3 To add the interval of 2 minutes.
As with any plan to every third or fourth week a lighter load on a recovery.
Such training would be:
Heat 15-20 minutes
Hard/30 easy seconds 30 seconds
To 1 minute / 1 minute easy
2 minutes minutes hard / 2 easy
Takes 3 minutes / 3 minutes
It takes 4 minutes / 4 minutes
5 minutes hard / easy 5 minutes
Rinse and repeat
Climbing Hill Repeats
These are as simple and as hard as it sounds. Search long enough, Hill (to climb with 3-8 minutes) and are not repeated. Climb to the summit of the hill, turn around and go do it again. You can mix up with different speeds, or their deputies not to feel again and the next post. Depending on your fitness level, start with 10-20 minutes of total climbing and working to increase the number of repetitions per week. Keep rose by 10% per week. Once you know how long the uphill, split takes to go climbing with your destination time as you need many repetitions. Over time, a lot of energy and stamina to build muscles in your climbing. How well do you remember when you have the weight of the wheel. The easiest way to improve your hill climbing is that to burn excess fat.