From world record performances to personal records and life-changing health improvements, get an inside look at what it takes to get faster. The Successful Athletes Podcast dissects the preparation and execution of outstanding performances by TrainerRoad athletes. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goal. Find out how Teresa dealt with tough conditions on race day and how she balanced her training while recovering from a lower leg stress fracture in the latest episode of the Successful Athletes Podcast.Ĭontinue the discussion on the TrainerRoad Forum: īe a guest on the Successful Athletes Podcast: ĪBOUT TRAINERROAD - CYCLING’S MOST EFFECTIVE TRAINING SYSTEM Looking for more indoor cycling workouts? Check out FasCat’s cycling training plans on TrainingPeaks.Teresa Harrison used TrainerRoad to raise her FTP by 40w and win her age group at XTERRA World Championships.
Lastly, even though you are indoors don’t forgot to use a fan and drink plenty.
Most athletes should start with a total of 20-30 minutes of tempo work during the workout, and increase the total load as they go along the season. Overall the number of intervals and their length can be widely varied. Not only is this specific to races that many of our athletes compete in, by having a burst to do every 2 minutes it actually helps the time pass by quicker!ģ x 8 minutes on at 76-90% of FTP, with a 5-second burst every 2 minutes that is > 450 watts For example, during workout #1 above we’d add a 5-second burst greater than 450 watts every 2 minutes during the 8 minute tempo interval. To continue the progression and to help the time pass quicker, we add bursts to the tempo and sweet spot intervals. Tempo and Sweet Spot intervals are as hard as we have athletes go on the trainer in the winter. The 2:1 work-to-rest ratio (for example, 10 minutes on, 5 minutes off) is more productive when training indoors. For example:ĥ minutes off (recoveries) in between each interval Again, do intervals in the 5 – 20 minute length repeating 2-5 times as appropriate. Once you’ve done a few Tempo workouts, up the ante with Sweet Spot intervals which are slightly harder at 83-97% of one’s FTP. One example of a tempo workout for a 1-hour trainer ride: Ride at 76-90% of your threshold ( FTP or Functional Threshold Power). Tempo intervals are a great place to get started. Here are three indoor cycling workouts that will make the most of your winter trainer time: By riding at higher intensities than traditional wintertime “base miles”, the athlete will achieve more physiological adaptations and make better use of his or her time. In January we like to add advanced aerobic endurance intervals to our athletes’ trainer workouts primarily in the form of Tempo and Sweet Spot workouts. Limit the ride time to 60-75 minutes during the week and 90 minutes on the weekend. At FasCat, we have a couple rules of thumb when prescribing indoor training workouts for our athletes. Riding on the trainer during the winter may not be your ideal way to spend an hour or two, but the truth is that training indoors can be highly productive when done properly.