Interval training

[Patchelicious]

It's called Google https://www.google.co.za/search?q=free+cycling+training+plans&oq=free+cycling+training+plans&aqs=chrome..69i57j0l5.8423j1j7&sourceid=chrome&ie=UTF-8

You could say that for 90% of the posts on this forum.... typical tryathlete snark

[Bateleur1]

I do spinning at the gym (Viva) during the week. They use the Myride virtual ride programs, and these are built around interval training. Apparently Virgin also has this. This, combined with circuit and free-weight training such as squats, dead-lifts etc. has resulted in massive gains, both on and off the bike.

 

I do not race, but my rides are easier. Hills are less of an all-out effort, and long LSD rides are less of a strain the further they go.

 

All in all, interval training has more benefits, to me at least, than merely a 12 week training block leading up to race day.

 

I am entered for Karoo to Coast again, and will initiate a more focused interval session before then, but until such time, the spin sessions help a great deal.

 

Interval training is good. Full stop.  Exercises your heart and improves HR recovery.  I get my interval training in my commutes, hills and cars tend to have the natural tendency to induce interval training in your commutes.  But having a training plan is a more controlled way and helps you focus on it.

 

I have not done a training plan for a long time and lately have the urge to just do one again, simply to improve my riding.  Now I have a PM on the bike so it is a complete new ball game wrt setting up a training plan.

[EmJayZA]

I use TrainerRoad with my Wahoo Snap for interval training. TrainerRoad has training programs in it, and I believe it can also be done with speed and HR. 

 

There are also some free programs here:

 

https://www.trainingpeaks.com/the-sufferfest.HTML

[FirstV8]

Interval training is good. Full stop.  Exercises your heart and improves HR recovery.  I get my interval training in my commutes, hills and cars tend to have the natural tendency to induce interval training in your commutes.  But having a training plan is a more controlled way and helps you focus on it.

 

I have not done a training plan for a long time and lately have the urge to just do one again, simply to improve my riding.  Now I have a PM on the bike so it is a complete new ball game wrt setting up a training plan.

In the 70,s and 80's before the first of high tech indoor trainers i used the normal rollers on which you  keep pedalling to stay upright . I would have a radio on  and my sons would be sitting next to me watching and calling out different scenarios of breakaways and sprint points and climbs to which i had to react as if i was in a race . This done for an hour 3 or 4 times a week would hone those skills and off course give them lots of enjoyment to see me suffering at speeds exceeding 45 kph on my " Cat Eye " . Loads of sweat on the floor as i was not allowed a fan to cool me . Great memories .