ADe Posted November 12, 2014 Posted November 12, 2014 Would you guys mind sharing some of your hills specific training on your indoor trainer? During the week I only have time to train on the indoor trainer and am currently focusing on hills specific training.
venom1 Posted December 2, 2014 Posted December 2, 2014 turn up the intensity and do it for a couple of mins and then recovery for the same period.
V12man Posted December 2, 2014 Posted December 2, 2014 6 x 10min @ 90 - 100% FTP, 5m rbi - it's a long session.
V12man Posted December 2, 2014 Posted December 2, 2014 FTP?rbi?oooeer koek.... FTP - Functional Threshold PowerRBI - Rest Between Intervals
BDF Posted December 2, 2014 Posted December 2, 2014 4 Min Warm-up buiding cadence to 90 but lowish effort (2-4 out of 10)5 x 15 Sec sprints (110+ cadence) on easy resistance with 30 Sec recovery in between2 Min Recovery 5 Min Low cadence high resistance 90-100 FTP/Threshold to anerobic HR zone3 Min recoveryRepeat for 5 Intervals 4-5 Min recovery You should not do this every session though, Maybe twice per week.
Gnarly Posted December 2, 2014 Posted December 2, 2014 Put your trainer on the stairs. If you don't have any, 3 telephone directories under the front wheel.
ADe Posted December 2, 2014 Author Posted December 2, 2014 6 x 10min @ 90 - 100% FTP, 5m rbi - it's a long session.I am currently doing this but only 8 min intervals. I try to adjust resistance so that max cadence I can manage is <65
V12man Posted December 2, 2014 Posted December 2, 2014 I am currently doing this but only 8 min intervals. I try to adjust resistance so that max cadence I can manage is <65You are not most efficient at slow cadences for hill climbing - rather try about 90. Do you have a power meter or a power measuring trainer?
SwissVan Posted December 2, 2014 Posted December 2, 2014 I am currently doing this but only 8 min intervals. I try to adjust resistance so that max cadence I can manage is <65 You are not most efficient at slow cadences for hill climbing - rather try about 90. Do you have a power meter or a power measuring trainer? Training imo should try and imitate real race or ride scenarios where you cannot always ride at your favourite cadence...So Instead of training at one specific cadence (i.e. just 65 or 90) mix it up with different cadences while staying in your target HR zone / effort level.For example:After a decent warm up do 4 x 2km hill efforts at a medium intensity.1. 4 x (1km at 75rpm - 1km at 90rpm) with 5 minutes recovery at low intensity and cadence that is natural and comfortable for you between each 2km climb.OR2. 4 x (500m at 70rpm - 500m at 80rpm - 500m at 90 rpm - 500m at 95rpm) with 5 minutes recovery at low intensity and cadence that is natural and comfortable for you between each 2km climb. On the IDT work in minutes instead of km with 1 km = +/- 4 minutes Be careful about riding at low cadences (< 75) for to long (> 1 minute), it will strain your knee's (tendons etc..) and lower back sooner or later.
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