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.

Spring Home Trainer Program Week 2: Strength & Core

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

• week 1-Endurance
• week 2-Strength & Core
• week 3-Anaerobic exercises
• week 4-Endurance
• week 5-Strength & Core

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

• week 1-Endurance Training
• week 2-Threshold Training
• week 3-Anaerobic VO2 Max
• week 4-Endurance Training
• week 5-High Intensity Intervals

Submitted: 8/4/2020