The Covid-19 confinement does not allow us to cycle outdoors anymore, now that spring has arrived…
It looks like the only way of maintaining/building our bike fitness is taking out the turbo trainer. Some cyclists may have very sophisticated smart trainers giving them the illusion of cycling Alpe d'Huez on their balcony or living room.
If you use a less sophisticated home trainer or are new to it, the challenge is not to get bored and throw it into a corner (or over the balcony) after two sessions.
We'll try helping you not to do this…:)
Here is your home trainer program for the first week (7 to 10 days).
First of all, you need to know what your Functional Threshold Power (FTP) is. This figure is needed for your future training sessions.
What is the FTP? It is the maximal average power in watts that the cyclist can maintain in a quasi-steady state without fatiguing for 60 minutes. You need a power meter on your bike.
There are various methods to establish your FTP. The one we prefer, especially in the present situation, is the 20-Minute FTP Test.
The 20-Minute Critical Power test is conducted as follows:
Your FTP will be 95% of your average power during the 20 minute effort.
To improve FTP TAKES DISCIPLINE.
Now that you know your FTP, you are ready for your training. Not the same day!! You need to recover first...
Warm up 15 min @50-55% of FTP
1.3 to 2.0 hours @ 69 to 75% FTP Cadence 85 to 90 rpm
During the 1.3 to 2.0 hours effort do 2 short bursts seated for 8sec every 10 min taking the RPM to 130
Watts should be close to 85% FTP for the 8 sec efforts
Cool down for 15 min @48 to 51% FTP
Warm up 15 min @48-51% of FTP
30min to 1 hour @62% of FTP Cadence 90-95 rpm
Cool down 15 min @ 48% of FTP
Workout example for one week:
The Endurance can be done 4 times per week.
Spring Home Trainer Program Week 1
Want to see/use Martin's home trainer programs based on power? Below are the links:
Submitted: 31/03/2020
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