Specific Workouts
A lot of what's on this site is observation, theory, and planning. But when the day rolls around, you have to get on the bike and do something. This is the big transition from "just riding" to riding with a purpose. This page is a list of various workouts you can use to hit the different levels of intensity. It is a good idea to read the Energy Systems link first, and then maybe the Block Training link as well. If you don't use the same system (Coggan) I use to label these workouts, it's going to be hard to follow.
These are organized by the Coggan levels as described in the Energy Systems link. The HR and Power numbers can be found there.
L1: Active Recovery
Active recovery is basically a rest day. You can choose to ride really slowly, or not ride at all. If you do ride, you should keep your HR low. We're talking a Sunday cruise in the neighborhood, maybe with the family. Your feet are feathers on the pedals. If you can't do this, take the day off.
Endurance, or LSD rides. A lot of time spent in the saddle. Don't mistake these rides for 3-5 hours of nothing but spinning your legs at a moderately low HR. You can (and should) add some intensity to these rides because it keeps you from going crazy and it's more realistic.
Tempo rides are like endurance rides but ramped up on the intensity. These tend to be longer, but not of endurance length. You can also throw intensity into these rides. Fartlek workouts are usually done at Tempo pace. Recreational rides should be able to do Tempo rides of 45 minutes.
LT workouts are usually in the realm of 8-20 minutes, with some people pushing this limit to 40. LT workouts are used to push the limits of your lactic tolerance, so you can exercise at a higher intensity without having lactic acid buildup rapidly. The basic workout for this level is 2x20:5. That means 2 reps of 20 minutes with 5 minutes rest between. This is where you start to see (what I call) the "goofy" workouts, from L4 up to L7. Some of the workouts are so mixed with zones and levels and sprints and cadence that you need an IRS agent to help work out the details of what you should do. These are all variants of the very basic, very standard interval.
This is where the workouts really start to hurt. Anything you can only do for 3-8 minutes at a time necessarily hurts for a good part of the time spent doing it. While this zone is defined as 3-8 minute intervals, the workouts are almost always 3-5 minutes. Remember, the idea is to do the interval at a constant pace, and to be able to finish all your reps. Work:Rest is generally 1:1 in this level.
Like L5, these workouts also hurt. They range from 30 sec to 3 min. More often than not you'll see a standard set in the realm of 1 minute intervals. IME, these are a lot harder to get right, because they're so short. Go too easy and the interval is useless. Too hard and it's impossible to finish. As with all of this, you need to work it out a few times before you really get it right. The first few times you do these you will feel like crap.
These are sprints, which are generally worked on year round and at the beginning of a workout.
These workouts don't really fit anywhere in the above. So they go in the "other" category.
These are supposed to be intense, I've never done them. She claims there is no improvement if done more than 1 time per week. She also claims there is a 3-6% improvement over 4 weeks. In order to keep this working, you need to retest yourself every 6-8 weeks.
The test:
These are organized by the Coggan levels as described in the Energy Systems link. The HR and Power numbers can be found there.
L1: Active Recovery
Active recovery is basically a rest day. You can choose to ride really slowly, or not ride at all. If you do ride, you should keep your HR low. We're talking a Sunday cruise in the neighborhood, maybe with the family. Your feet are feathers on the pedals. If you can't do this, take the day off.
- 30-90 minutes, 90-95rpm, generally flat course, small chain ring
- Active recovery is useful in all periods, save for offseason.
Endurance, or LSD rides. A lot of time spent in the saddle. Don't mistake these rides for 3-5 hours of nothing but spinning your legs at a moderately low HR. You can (and should) add some intensity to these rides because it keeps you from going crazy and it's more realistic.
- 2+ hours, moderate intensity
- ...or, 2+ hours with 10 second bursts (@130rpm) every 10 minutes
- ...or, 2+ hours with some hills, some extended runs, but of moderate intensity/duration
- You need to be able to hit your endurance goals
- The road bike is better for these rides
- Duration is usually goal/event appropriate
- These rides are done all year round
Tempo rides are like endurance rides but ramped up on the intensity. These tend to be longer, but not of endurance length. You can also throw intensity into these rides. Fartlek workouts are usually done at Tempo pace. Recreational rides should be able to do Tempo rides of 45 minutes.
- up to 2 hours at target HR
- ...or, 40 min, 20 min low cadence, 40 min, 20 min high cadence
- ...or, a typical fartlek workout, with no stops
- These rides are done all year round.
- As the season goes on, the L3 workouts should increase in length
- At your peak, 2 hours at L3 is outstanding
LT workouts are usually in the realm of 8-20 minutes, with some people pushing this limit to 40. LT workouts are used to push the limits of your lactic tolerance, so you can exercise at a higher intensity without having lactic acid buildup rapidly. The basic workout for this level is 2x20:5. That means 2 reps of 20 minutes with 5 minutes rest between. This is where you start to see (what I call) the "goofy" workouts, from L4 up to L7. Some of the workouts are so mixed with zones and levels and sprints and cadence that you need an IRS agent to help work out the details of what you should do. These are all variants of the very basic, very standard interval.
- 2x8:5. This is where you start the season, at 8 minute intervals. Work to 20 as the season progresses.
- ...or, 3x20:5. As the season progresses, you can try to add a 3rd rep to the standard 2x20 set.
- ...or, 2x20:5 then 8-10x1:2. This is late season stuff.
- 3-5x6-12:5. Another variation on the same theme. More early season stuff to break up the work into more reps.
- 20-40 minutes alternating between L4 and L5 every 3-5 minutes. Late season work.
- Set your HRM limits to LT-8 and LT+6. Increase your speed to the upper alarm, then decrease to the lower alarm. Do this every 2 minutes. Extend the time you can maintain this as the season goes on.
- 2-4x8-20:5 long, steady hill climbs @ 70-85rpm (can also be done with lower rpm for force/muscle tension work)
This is where the workouts really start to hurt. Anything you can only do for 3-8 minutes at a time necessarily hurts for a good part of the time spent doing it. While this zone is defined as 3-8 minute intervals, the workouts are almost always 3-5 minutes. Remember, the idea is to do the interval at a constant pace, and to be able to finish all your reps. Work:Rest is generally 1:1 in this level.
- 4x3:3. This is your season starting L5 workout
- 6x5:5, 2 sets. This is later season. Progress from the above to this as the season progresses.
- 6x3:3, rest 5 min, 4x2:4
- Intervals of 5, 5.5, 6, 6.5, 7 minutes with 5 minutes rest between, rest, 2x3:5
- A pyramid variation of above with intervals of 1-2-3-4-5-4-3-2-1. rest=work. This crosses into L6.
- 3-8 reps of a moderately steep hill. Enter the hill & pick up speed. Shift up, jump, explode to the top in the last minute.
- ...and so on. There are an infinite series of possible combinations, all of them hurt.
Like L5, these workouts also hurt. They range from 30 sec to 3 min. More often than not you'll see a standard set in the realm of 1 minute intervals. IME, these are a lot harder to get right, because they're so short. Go too easy and the interval is useless. Too hard and it's impossible to finish. As with all of this, you need to work it out a few times before you really get it right. The first few times you do these you will feel like crap.
- 8x2:2, rest, 8x1:3
- 3x2:1, rest, 3x30s:1m
- Hill repeats, 1-3 min climbs seated (gears change according to aims)
- Short loop off-road course with several tight turns. 6-9 sprints of 1 minute each.
- 60-50-40-30-20 seconds descending. Equal rest. Finish with 2-4x30:30.
- ...and so on, again. Start with smaller total work time at the start of the season and progress up.
These are sprints, which are generally worked on year round and at the beginning of a workout.
- 6xsmall ring, wind it out to 120 rpm, rest, 3xbig ring, wind it out, rest, 3xbig ring, wind it out
- 2x10m of 15s on, 15s off, rest between sets
- 6-10x10s all out, full rest between
- 3-5 sets of 5 jumps, concentrate on explosive power, each jump is 10-12 revolutions
- 8-12 hill sprints, 8-10s in duration
These workouts don't really fit anywhere in the above. So they go in the "other" category.
- Isolated leg work, trainer, 80-100 rpm, low gear, concentrate on smooth pedaling
- Off-road skills practice (bunny hop, wheelies, balance, slalom cornering)
- Race simulation, targets all energy systems
- 10-20 minute off-road time trial loops, 4 sets, try to lower time each loop
These are supposed to be intense, I've never done them. She claims there is no improvement if done more than 1 time per week. She also claims there is a 3-6% improvement over 4 weeks. In order to keep this working, you need to retest yourself every 6-8 weeks.
The test:
- Warm up for 30 minutes
- Start going at 12.5 mph
- Every 2 minutes, add 1-1.5 mph to your speed.
- Continue until you have to slow down, or cannot accelerate anymore
- The last speed you could maintain for 2 minutes is your VO2maxSpeed
- Warm up for 30 minutes
- Ride the same course you did the above test on
- Get up to the VO2maxSpeed you found above, via rolling start
- Time how long you can maintain this speed
- This is your timVO2max, on average this is 4 minutes
- alternate 30s@100% VO2maxSpeed with 30s 50% VO2maxSpeed
- repeat for a total time of 1.5*timVO2max
- ride 2km@100% VO2maxSpeed
- recover for the same time @50%
- total time of work=2*timVO2max
posted by Norm at 11:07 AM
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