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This is our week 4 home trainer program. The last two weeks with threshold training in week 2 and anaerobic VO2 Max workouts in week 3 were quite arduous, and we have to allow for some recovery to anchor this work. If you fail to do so, you will lose the benefits of the work carried out.

Thus, this week we'll do endurance work outs, i.e. the same program as we did in week 1.

As a reminder for those who may not have gone through our week 1 program, you need to know your Functional Threshold Power (FTP) as this figure is needed for all training sessions.
The FTP 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 Covid-19 lockdown situation, is the 20-Minute FTP Test.
Your FTP will be 95% of your average power during the 20 minute effort.

If you don't know your FTP, please click the link to learn how to determine your FTP.

After this week's endurance training, you will have to do a new measure of your FTP and compare it to your first figure before you started week 1 program. If the training sessions of the previous three weeks have been done as they should, your FTP result will have increased. 

Examples of power based workouts based on your FTP

Endurance: 2.0-2.30 hours

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

Active Recovery: 1.0 to 1.30 hours

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:

  • Day 1 & 2: Endurance efforts (for example, Sunday & Monday)
  • Day 3: Active Recovery effort (for example, Tuesday)
  • Day 4 & 5: Endurance efforts (for example Wednesday & Thursday
  • Day 6: Active Recovery effort (for example, Friday)
  • Day 7: rest day (for example, Saturday)

The Endurance can be done 4 times per week.

SportActive home trainer guideSpring Home Trainer Program Week 4

Want to see/use Martin's home trainer programs based on power? Below are the links:

Submitted: 30/04/2020

Structured turbo training in the present environment with restrictions on outdoor movements can give you positive health and fitness benefits.

The environment in which you have your turbo trainer located is very important and will add to a positive mental attitude of the training: a room with circulating air and bright atmosphere and a nice cooling fan with your drink and towel easy accessible.

Watching TV or listening to music can be a stimulus or enhancement when doing the exercise for some people. It all depends on the type of workout you are doing as some sessions require full concentration.

We at SportActive have put together training programs designed to improve most of the aspects of your cycling.

Naturally, people have many different levels of fitness. Please chose the level of training from the programs designed that suits your own level and don’t hesitate, if necessary, to adapt the duration, the repetitions or the strength of certain exercises.

Always make sure you work at a level that you can sustain.

When you finish your training session have a positive thought about the exercise you just completed.

Find below the links to the different training programs:

Martin’s Power Meter Based Training

Flora’s Softer Program based on cadence & the feeling of the gears

We’re adding a new program every week so keep checking back for your next training schedules.

How the Legend Sean Kelly Keeps in Shape During Lockdown

An extract from Sean Kelly’s interview with Stickybottle on 13th April 2020 or you can download the article here in PDF format:

“Kelly himself says he is keeping fit in lock-down; sticking to a short off-road loop close to home for his cycling and doing some running.

He says those cyclists who need to top-up lower intensity general fitness training with higher intensity efforts can add in the turbo trainer.

But he believes cyclists can train outside, once they are staying within 2km of home, despite the lock-down and can use that limited opportunity to keep themselves ticking over.

While Kelly said he is not training to race, he is still in great condition; maintaining his fitness even when on long Eurosport commentating trips abroad and also leading SportActive cycling holidays in Mallorca.”

In Summary:

  • Use your lockdown hour to ride as much as you can.
  • Consider running to break up your exercise hour a bit. The variation will maintain your interest and keep you motivated to train.
  • Follow Martin's program if you are trying to maintain a competitive condition.

What our Riders Think

"Thank you so much Martin and Flora for those wonderful turbo exercises. I live in Ireland and those over 70' are not allowed to go out at all and as I am in that age group I can only use my turbo trainer so I am very grateful to you both.. These restrictions are on for last 2wks and are being extended until at least the end of April I believe, so these exercises are life savers. Many many Thanks again and may I wish you both a very happy and healthy Easter. I will send this on to my co cyclists. Regards Michael Flynn" (from Ireland, 10/04/2020)

"Thanks Flora, really appreciate indoor workouts. I passed them on. Some think it will take more than Coronavirus to escape Martin’s training programs! I hope you are well and we see ye later in the year. Regards Joe (from Ireland, 8/4/2020)"

"Hi Flora, Thank you for your most welcome letter and great to hear that you are all safe and well.
It’s so strange not being able to just go out and enjoy life as we always did. I think we will appreciate life, our health and our freedom so much more after this Coronavirus.
Thank you also for the training programme, much appreciated. I feel lucky to have the indoor bike set up right now so I’m actually enjoying it. Oh and by the way, great photo, ideal spot for training.
Say hello to all for us and hopefully we will see you all in the future.Take care. Regards Maggie & Ken (from Australia, 8/4/2020)"

SportActive hope trainer guideSpring 2020 Home Trainer Programs

Keep cycling.
Make the decision not to get infected by the virus and act accordingly…

Submitted: 25/4/20
Updated: 10/5/20

 

Confinement keeps going and we have reached week 3 of our home trainer workouts. 
We did Endurance in week 1, Strenght & Core with efforts out of the saddle in week 2 and shall do Anaerobic Exercises this week.

Definition of Anaerobic exercise
Anaerobic exercise is any activity that breaks down glucose for energy without using oxygen. Generally, these activities are of short length with high intensity. The idea is that a lot of energy is released within a small period of time, and your oxygen demand surpasses the oxygen supply.
(source: https://www.healthline.com/)

The difference between aerobic and anaerobic exercise
Aerobic exercise produces energy using a continuous supply of oxygen to sustain the current level of activity without needing additional energy from another source. But anaerobic exercise prompts your body to demand more energy than your aerobic system can produce.

To produce more energy, your body uses its anaerobic system, which relies on energy sources stored in your muscles.

Slower-paced exercises like jogging or endurance cycling are examples of aerobic exercise. Fast-paced workouts like sprinting, high-intensity interval training (HIIT), jumping rope, and interval training take the more intense approach of anaerobic exercise.

One easy way to remember the difference between the two is the term "aerobic" means "with oxygen," while "anaerobic" means "without oxygen."

Anaerobic exercises work your heart at a high level and it is important that you are medically fit for it. Adapt the intensity of the exercises to your own level of fitness!!

As a reminder, the training sessions of this page are based on cadence and feeling of the gears; whilst Martin's training plans are based on Power, FTP, VO2 Max. We give you the links to Martin's workouts at the end fo this page.

Remember, before starting the training, get everything ready: the home trainer, the bike on it; have a bottle of water, wear your cycling gloves for comfort, have a towel as you may sweat, have a watch or your garmin or any other bike computer.

Week 3: Anaerobic Exercises

 

Anaerobic exercises: approx. 40 minutes

  • 15 min. warm up. Take an easy gear and turn the legs at a cadence of approx. 80 rpm. Not too easy, you need to feel some pressure under the pedals.

  • 3 small efforts to open your muscles: 3 gears heavier
    3x10 sec @115-120 rpm
    Recovery between efforts 1 min @85 rpm, 3 gears lighter
     

  • Recovery 5 min easy pedalling @80-85 rpm

  • Efforts
    5x30 sec 115-120 rpm 
    Recovery between efforts 1 min @85 rpm, 3 gears lighter

  • 15 min cool down; same cadence and rpm as for the warm up.
    It is important to do the cool down at low rpm and low effort to finish the workout. Do not get carried away with high cadence.

Total time: approx. 40 min
If you find it hard (or too easy) don't hesitate to choose your number of efforts. Up to 7 max.
Also, adapt the intensity of the workout to your own fitness level. There is no point overdoing it as it will not be beneficial, actually it could even be contra productive. If you go too hard the first and second days, you may not do the third one as you may end up discouraged which is not the purpose of these training plans.

 

Recovery days: 20 minutes

Take an easy gear and turn the legs at a cadence of approx. 80-85 rpm. Not too easy, you need to feel some pressure under the pedals.

Perform anaerobic exercise workouts no more than two or three days per week, always allowing for at least one full day of recovery in-between


Take care or yourself and keep cycling..., should it be on the balcony...
I am looking forward to seeing you again next week.

Remember: Make the decision not to get infected by the virus and act accordingly.

SportActive home trainer guideSpring Home Trainer Program Week 3: anaerobic exercises

Want to see/use Flora's five weeks home trainer programs? Here are the links:

Want to see/use Martin's home trainer programs based on power? Below are the links:

Submitted: 18/4/2020

Confinement keeps going and we have reached week 3 of our home trainer workouts. We did endurance in week 1, threshold training in week 2 and shall do anaerobic VO2 work this week.

As a reminder, the training sessions of this page are based on Power. For this you need to know your FTP (Functional Threshold Power) and your VO2 Max. 

In week 1 we explained how to measure your FTP. Click the link to learn how to measure your FTP.

Week 3: Anaerobic VO2 Max

Anaerobic exercise is any activity that breaks down glucose for energy without using oxygen. Anaerobic exercise can only use glucose for fuel.

Generally, these activities are of short length with high intensity. The idea is that a lot of energy is released within a small period of time, and the oxygen demand surpasses the oxygen supply. Exercises that require short bursts of intense energy are examples of anaerobic exercises.

Anaerobic exercise benefits:

  • Builds muscle mass
  • Boosts your VO2 Max
  • Enhances your energy
  • Brings down your blood sugar

VO2 Max is defined as the maximum amount of oxygen that your body can take in, deliver, and use in one minute. It is limited both by the amount of oxygenated blood the lungs and circulatory system can process, and by the amount of oxygen the muscles can extract from the blood.

Perform anaerobic exercise workouts no more than two or three days per week, always allowing for at least one full day of recovery in-between.

 Complete the below workout 2 or 3 times per week.

The efforts of 40sec are max efforts and not based on heart rate or power.
You can evaluate the data of the efforts when you analyse the workout and see if you are consistent with the efforts.

Anaerobic VO2   -  1.30 hr training

Do not drink during the work efforts. Drink in the recovery time.

  • Warm up 20min easy pedalling @80 rpm
  • First effort series:
    6 x 40 sec @ 95% of your VO2 Max
    Recovery between efforts 20sec / 50% of your VO2 Max

  • Recovery after first workout: 8min easy pedalling @80 rpm

  • Second effort series:
    6 x 40 sec @ 95% of your VO2 Max
    Recovery between efforts 20sec / 50% of your VO2 Max

  • Cool down 15min easy pedalling @80 rpm

Before beginning any exercise program or changing your physical activity patterns, you should always consult with your doctor or physician.

Active Recovery: 1.0 to 1.30 hours

  • 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

 

SportActive home trainer guideSpring Home Trainer Program Week 3

 

Want to see/use Martin's home trainer programs based on power? Below are the links:

Submitted: 18/04/2020

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About SportActive

We've made it our mission to make your experience of cycling in Mallorca one of the most incredible of your life

Every member of the cycle training team at SportActive is a passionate and accomplished cyclist in their own right, not to mention an expert in cycle training. Indeed, it was after taking part in numerous races across Europe, America and Australia that Flora and I eventually decided to set up SportActive in order to offer a new approach to training for cyclists. Having experienced the very best that cycling clubs had to offer, we wanted to make these experiences accessible to everybody, which eventually led us to found SportActive - a unique cycling break company, committed to help cyclists at all levels improve their skills and have fun doing so.

 

Contact SportActive

28 Gelvin Gardens, Trench Road, L/Derry, BT472DQ, N Ireland
Tel office : 0044/ (0)287136 5997

Martin Birney - 0044/ (0)75 997 191 79 or 00353/ (0)86 196 6006

Flora Mittermair
Landline : 0033/ (0)4 78 59 18 90 (leave voice message only on mobile number) or Mobile : 0033 / (0)6 99 79 12 54