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We are now all used to some form of confinement. More so if you live in Italy, Spain or France, and a little less if you live in Ireland, UK, Canada or USA. In some countries long outdoor bike rides are still possible, but for the majority this is over for the moment.

Here is your home trainer program for week 2 (7 to 10 days).

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 and FTP. Click the link to see Martin's week 2 Power based training plan.

Remember, before starting the training, get everything ready: the home trainer and your 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. A stop watch may be good to have as well.

Week 2: Strength & Core

This week we'll do exercises to perfect the skill of riding out of the saddle. It will also enhance your ability to do it on the road.This exercise is predominantly for core stability.

First and very important thing: make sure your home trainer is stable. You don't want the bike to fall off the home trainer and you with it!
You get out of the saddle when your right foot is at ten past twelve (or your left foot). This is to keep the bike going forward and not stalling. This of course is valid in an outdoor cycling situation as your home trainer will not stall. But you may as well get in the habit of doing it right (in case you are not 100% at this yet).
But before getting out of the seat you have to take a heavier gear. The gear has to be heavy enough so that when you go out of the saddle you have enough resistance on the down stroke so that the pedal does not drop suddenly.
Once you are out of the saddle, increase the resistance further to reach the necessary pressure under your pedals.

For Strength & Core training, Martin has done a little video for us showing how to ride out of the saddle correctly. You would think there is really no difficulty in this, but you will see that there are fine tricks to doing it right and not lose your momentum in the climb. (So, thank you Martin!)

Experiment this procedure before you go into the training session.

The Strength & Core can be done 3 times per week. Build in a recovery day between each workout.

Strength & Core 40 min

  • 10 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.
  • First effort 3 min 50 rpm: move up to a heavier gear allowing you to pedal standing. You need to feel strong pressure under your pedals. Standing, your heart rate will increase.
  • Recovery 5 min: take lighter gear and sit down on the saddle; 80 rpm. Recover your breathing.
  • Second effort 3 min 50 rpm: same as effort 1. Heavier gear, out of the saddle
  • Recovery 5 min: take lighter gear and sit down on the saddle; 80 rpm. Recover your breathing.
  • Third effort 3 min 50 rpm: same as effort 1. Heavier gear, out of the saddle
  • 10 min cool down to finish; same cadence and rpm as for the warm up

Total time: 40 min
If you find it hard (or too easy) don't hesitate to choose your number of efforts. Up to 5 max..

Recovery: 20 minutes

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.

 

The Strength & Core can be done 3 times per week. Build in a recovery day between each workout.

I (Flora) tried the Strenth & Core before creating this page. The three minutes efforts seem quite long, especially the last one, and you appreciate the 5 minutes recovery. The time passes quickly and you don't get bored. I'll do a few more times this workout and start thinking of next week's program...

Take care or yourself and keep cycling..., should it be on the balcony...

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

SportActive home trainer guideSpring Home Trainer Program Week 2: Strength & Core

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: 8/4/2020

We are now all used to some form of confinement. More so if you live in Italy, Spain or France, and a little less if you live in Ireland, UK, Canada or USA. In some countries long outdoor bike rides are still possible, but for the majority this is over for the moment.

Here is your home trainer program for week 2 (7 to 10 days).

As a reminder, the training sessions of this page are based on Power. For this you need to know your FTP (Functional Threshold Power). In week 1 we explained how to measure your FTP. Click the link to learn how to measure your FTP.

Week 2: Threshold Training

Threshold Training 2.0-2.30 hours

FTP stands for Functional Threshold Power, which is commonly defined as the highest average power you can sustain for an hour, measured in watts.
The time for each work effort has to be the same.
Three training Workouts in the week. 
Recovery day between each workout.
If your first effort is 10 min then the rest of the efforts has to be 10 min.
Do not drink during the work efforts. Drink in the recovery time.

  • Warm up 15min
  • 5min at 86 to 97% FTP with cadence 100, then 5min at 60% FTP@ Cadence 80. This is to wake the system.
  • Choose the effort time that you can sustain.
  • First effort: 10min /15min/ or 20 min at 86 to 97% FTP with Cadence 100
  • Recovery time 15 min @60% FTP Cadence 80
  • Second effort: 10min /15min/ or 20 min at 86 to 97% FTP with Cadence 100
  • Recovery time 15 min @60% FTP Cadence 80
  • Third effort: 10min /15min/ or 20 min at 86 to 97% FTP with Cadence 100
  • Recovery time 15 min @60% FTP Cadence 80
  • Fourth effort: 10min /15min/ or 20 min at 86 to 97% FTP with Cadence 100
  • Recovery time 20 min @60% FTP Cadence 80
  • Cool down 15min

 

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 2

 

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

Submitted: 08/04/2020

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 a home trainer program you can use for the first week (7 to 10 days).

In our other training plan you needed to establish your Functional Threshold Power (FTP) as all further training sessions would be based on this figure. To do this you need a Power Meter. But what if you don't have such a Power Meter?
Well, in this case we'll put together something different. As long as your objective is not to ride as Chris Froom's domestic in next Tour de France, this should do for your spring balcony exercise. 
This program is based on cadence and feeling of the gears.

Before starting the training, get everything ready: the home trainer and your 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 other bike computer. A stop watch is good to have as well. No need for your helmet though :)

Endurance: 40 minutes

  • 10 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.
  • First effort 5 min: heavier gear but keep the same 80 rpm cadence. Imagine you are on a long drag. Keep the pace steady, feel the legs start working. Pedal with the heal down rather than the toes down as you will use more muscles in your legs.
  • Next 5 min. take a lighter gear but increase the cadence to approx. 95-100 rpm. This will increase your heart rate.
  • Second effort 5 min: take a heavier gear again and cadence down to 80 rpm
  • Next 5 min: take a lighter gear but increase the cadence to approx. 90 rpm. This will increase your heart rate.
  • Finish with 10 min cool down, same cadence and rpm as for the warm up

Total time: 40 min
If you find it hard, decrease the efforts by 1 min or reduce slightly the rpm. If you find it a little too easy, increase the efforts by 1 min.


Recovery: 20 minutes.

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.

The Endurance can be done 3-4 times per week.

Workout example for one week or 10 days:

  • Day 1: Endurance 40 min (for example, Sunday)
  • Day 2: Recovery 20 min (for example, Monday)
  • Day 3: Go for a walk
  • Day 4: Endurance 40 min (for example, Wednesday)
  • Day 5: Recovery 20 min (for example, Thursday)
  • Day 6: Endurance 40 min (for example, Friday)
  • Day 7: rest day
  • etc.


I (Flora) tried the Endurance-40 minutes just before putting it on this page. I could feel the legs working with a certain intensity and it took somme effort to keep the rpm at 95-100. Don't hesitate to adapt to your form of the day by increasing or decreasing either the time, the gears you use or the rpm.
For next week I'll work out another little program...
Take care of yourself, keep the virus at good distance, and keep cycling..., should it be on the balcony...

SportActive's home trainer guideSpring Home Trainer Program - Week 1

 

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: 1/4/2020

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.

How to establish your FTP

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

The 20-Minute Critical Power test is conducted as follows:

  • On a turbo trainer warm-up easy for 15-20 minutes
  • Over the next 5 minutes, do five (5) hard 30-second efforts, followed by 30 seconds of soft-pedalling. The purpose of this drill is to open up the blood and oxygen flow and to increase the heart rate prior to the 20-Minute effort; so don't go too hard. Push a wattage you think you can sustain for 10 to 20 minutes.
  • Pedal easy for 5-minutes and prepare yourself mentally for the 20-Minute test, as it's going to hurt!
  • Start a new interval on your power meter and immediately begin the test. Start the 20-Minute test by selecting a wattage you think you can sustain for the full 20 minutes. The cardinal rule of time trailing applies here: don't start out too hard. Keep in mind that the best cyclists in the world can only sustain 400-500 watts over a 1-hour period of time, so if you find yourself starting out at 500 watts, you know you are likely going much too hard. It's best to start out easy for the first two minutes, and then build progressively to a wattage level you think can sustain.
  • Hold that level for the first 15 minutes, and then give it your best effort during the final five minutes. (If you find yourself fading in the last five minutes instead of holding steady or building, then you may have gone out too hard. Keep this in mind for your next test).
  • After 20 minutes, immediately start a new interval to save the precious power data you just worked so hard for! Cool down completely for 5 to 10 minutes.

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...

Examples of power based workouts based on your FTP

Endurance: 2.0-2.3 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 1.3 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 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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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