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a new year a new you but that's still
involved cycle isn't it
well I guess that goes without saying
but it doesn't necessarily mean that you
need to continue doing the same old
training sessions you were doing last
year so coming up are four sessions that
we can all do without any gadget or any
electronics whatsoever fun freedom a
little bit of pain and ultimately better
performance what get better than that
dan I just need to correctly there some
of these you're going to need to time
yourself although you can actually go
analog that's technically not electronic
that's what I meant
[Music]
this one is an old classic painful but
very fruitful in terms of performance
games so find yourself a climb
that's about five minutes long and
repeat it on six occasions but to spice
things up just a little bit rather than
just riding hard try different style or
technique on each of the six reps and
his summer that we've done in the past
Rep one in the saddle highest cadence
don't get out of the saddle at all on
the way up see definite eight out of ten
rep to out of the saddle but try and
hold it the whole way without sitting
down received effort eight out of ten
rep three start this one in the saddle
and moderate intensity only five out of
ten effort then gradually increase the
effort as the hill progresses until he
was sprinting out of the saddle at the
top rep for start off with a sprint out
of the saddle 440 pedal ribs then sit
down and try and hang on this will feel
really hard and you will fade but that
doesn't matter just keep pushing as hard
as you can until the top rep five
another high cadence climb but on this
one you can be in or out of the saddle
received effort
nine out of ten reps six in and out to
start off in the saddle
then get out and alternate every 50
pedal Rebs this will involve counting
but hopefully that'll take your mind
away from the pain as this last one
should be ten out of ten perceived
effort cooldown head home recover
good job done
session 2 also involves some specific
cadence work
what you need is a local circuit around
16 kilometers or 10 miles long and has
mark around half rounds is something
that you recognize wall up and then
repeat this too tight
here's where the specific case work
comes in starts ticking off spending a
good gear relatively high cadence then
point2 halfway marker to me is this
Junction
change into a bigger gear and ride
locate then when you get back to start
penis for your second lap as you get
better maybe have more time adding a
third circuit what are you doing this
session your efforts should be around
eight out of ten so something that is
quite hard but definitely sustainable
for the entirety of the session and not
flat out also trying to remain in the
saddle as far as possible from with
hangouts and occasionally to stretch
your legs but it should if possible be a
seated session depending on your fitness
this one's gonna take you around 90
minutes to two hours
enjoy
a good solid spring session can leave
you feeling fast and strong in that
general sensitivity that you can get
sometimes being longer ride and longer
intervals as newest one is he started
off with a very good warm-up and all
you've got to do our 30 sprint in the
space of an hour and that might sound
like quite a lot affected only one every
two minutes
it's far fewer you were doing something
like material race the idea once again
is to make it interesting as possible so
you don't get bored so very all the
springs up trying to do a different way
of example you do some standing start
sprint sprint for higher speed the
locations fringe hi Kayden springs and
45 seconds range for the longer efforts
some of the climb some of the flat even
start the end of the downhill
whatever you do more berries you can
find the better and cool down and you've
done your job
[Music]
this final one is all about steadily
increasing tempo you can do it over the
course of a 90 minute ride you could
increase that to a couple of hours if
you wish
the idea is that we build our pace very
gradually by field over the course the
ride we can include a warm-up in this is
the first 10 minutes ride really
steadily gears light and cadence high
and then the next 15 minutes we will be
riding a five out of ten effort men will
go to six out of ten then 7 then 8 then
nine in the final five minute we want to
be a full ten out of ten efforts
hopefully if you paste it right you
should be full of energy that final
effort and that's going to leave you
feeling really good really motivated
when you get home and after the training
effect
well it's going to increase on Jared's
going to increase our thresholds but
without leaving is doing is really
boring steady-state right
you can let us know how you get on with
these particular sections by leaving
your comments in the section just down
below but we'd also love to have any
potent interesting sessions that you've
used in the past to help you get it
yeah now getting fit is one thing
getting faster sometimes not required
losing a bit of weight so if you need
some tips on that very subject and why
not click for video just down there or
to see our training playlist with all
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click just over there and to subscribe
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