The winter season is monotonous for most riders with indoor training like spinning, home trainer, or stationary bicycling. I think it is boring too, and therefore I have invented a couple of training programs and an e-book, which have proved to be very effective and short in time.
Road cyclists can do all of these programs without a heart rate monitor. The programs have in common that they are time-saving and specific for either aerobic or anaerobic metabolism.
The short version is: To increase or maintain your VO2 max, you should train at a level close to your VO2 maximum. The recommendations are to spend as much time as possible at your VO2 max in intervals and with active recovery.
So now you can keep your training short in time and still reach your goals. All you need is a bottle of plain water. Have fun!
Aerobic power 1 (50 minutes)
15 minutes – Warm-up (increasing intensity)
5 x (4min high intensity + 2min low intensity)
5 minutes cool down
This indoor program increases your maximum oxygen consumption. It gives you 20 minutes at a very high oxygen consumption, but it is not intended to be ridden to complete exhaustion.
Your VO2 max will gain improvements even at a more comfortable pace. It is, however, still important to push yourself very hard during the intervals. You should maintain intensity at about 60% of VO2 max in the resting periods.
Aerobic power 2 (49 minutes)
15 minutes – warm-up (increasing intensity)
5 x (40 sec. very high intensity + 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity + 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity + 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity + 20 sec. low intensity)
5 minutes cool down
This indoor program increases your maximum oxygen consumption because you work with slightly higher intensity during the intervals than in the previous ‘Aerobic Power 1’ program. As a result, you will also gain increments in your anaerobic capacity.
You can expect results after only a couple of training sessions. This program rocks.
Anaerobic power 1 (50 minutes)
15 minutes – warm-up (increasing intensity)
5 x (60sec. maximum intensity + 6 min. recovery)
This indoor program increases your anaerobic capacity. Your body reaches enormous amounts of anaerobic metabolites during the intervals. After only a few of these sessions, your body will be better off working in an anaerobic environment. This training session is suitable for cycling races, where jumps and sprints demand anaerobic efforts. This training art is exhausting, and road cyclists should mainly use it for competition preparation.
You can find more inspiration for indoor cycling training here. Also, it is worth to have a look at my solid 6-week training plan.
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Dear Sir,
i like the indoor programs..but where is anaerobic power program Nr. 1?
Thx for the hint.
Sincerly
Steffen
Sorry, there is only one anaerobic program right now. I will make another one later...
Happy training! :-)
Why train anaerobi in the winter? You dont need it in the winter. You need it in the competitions in the spring/summer/autumn :)
As I wrote in the article: "This art of training is very exhausting and therefore it should primarily be used for competition preparation."
Thus, if you don't have competitions then save the anaerobic stuff for later.
>Why train anaerobic in the winter? You dont need it in the winter. You need it in the competitions in the spring/summer/autumn
In answer to that i beleive that anaerobic fitness/power/strength as with any other components should be maintained to a degree all year round. I also beleive this will minimisetotal loss in important areas whilst developing others
Say your a beginner
e.g -
1)Steady state aerobic training low intensity 1-2 months maybe longer dependind upon total distancewishing to acheive - 55%65mhr worked out from
2)Intro of aerobic intervals 2:2 increasing to 5-6:2(5-6 mins faster:2 mins very steady recovery) in months 2-4 ratio to begin with 55-75%mhr (maintaining some steady state pushing up speed, and at each new cycle pushing up distance rotating between the 2.)
This will be building upto tempo runs aswell (High intensity runs sustained for around 20 mins maybe longer or shorter dependant again upon goals)
3)Next would come some intros of intervals stepping up into anaerobic and pushing the lactate system- zones as demonstrated above, so runs would be be between 55-85% mhr.
During this time there would still be the odd steady run maybe every 7-10 days,aerobic intervals with hill and speed variations but more concentration on the Hi Intensity Interval Training.
So when it comes back to the start again there will still be some elements of anaerobic training involved.
What does everyone else think?
here's another way..
I have read that a good way to try and maintain all elements is to put it in an unconventional order
eg
1) aerobic -6 weeks
2) anerobic -6 weeks
3) tempo runs/aerobic intervals - 6 weeks
4) anaerobic-6 weeks
5) aerobic-6 weeks
6) tempo runs/aerobic intervals - 6 weeks
7) anaerobic -6 weeks
8) aerobic -6 weeks( here we are back at the start again)
This way we dont have longer than 6 weeks outside a certain method of training so we can minimise loss from other areas.
The study i read was actually about rep ranges and it was something like
12-15
4-8
8-12
12-15 and so on
I re adjusted it quickly just to try and illustrate my research into different articles.
PEAK PERFORMANCE is very good.
Scott01
Can you please explain to me if dips/push ups should be done
whilst spinning are they safe? will they cause injury?
I am aware that they are contraindication of the spinning program
but they are instructed and many gyms.
Thank You
Regards Steve
I can't see what push-ups can do good for you in a spinning class. If you are interested in building strength then do it before the spinning class. There are no good arguments why push-ups should be done whilst spinning.
I am a winter sport athlete just finishing my season. I live in the mountains where it is still snowing. Which program is best for me to use to try to prepare for a race mid-June?
Hi
Thank you for your comment
I did not say that I did dip/push ups. I have never done them or instructed them, and never will, but there are lots of people who do, do them. I would like to know if anyone has any info on accidents injurys etc? All the info I have says you should not do dips /push ups etc but I would like to know what injurys it can cause, I have a good idea myself but would welcome other oppinions.
Thank You Regards Steve.
Hi
Is there anyone out there who can help re my question
Can you please explain to me if dips/push ups should be done
whilst spinning are they safe? will they cause injury?
I am aware that they are contraindication of the spinning program
but they are instructed and many gyms.
Thank You
Regards Steve
Thank you for your comment
I did not say that I did dip/push ups. I have never done them or instructed them, and never will, but there are lots of people who do, do them. I would like to know if anyone has any info on accidents injurys etc? All the info I have says you should not do dips /push ups etc but I would like to know what injurys it can cause, I have a good idea myself but would welcome other oppinions.
Thank You Regards Steve.