2 Days on Bkool + 2 Days Outdoors
Many cyclists struggle with finding time for training a few hours every day. This is one of the main concerns of our community at Planifica Tus Pedaladas, and hardly a day goes by without questions from our community members about how to adapt a training plan to the lack of natural light, work schedules, and family and social responsibilities.
For this reason, in my new book “Pedaladas Bajo Techo” (Pedalling Indoors) I combine different training plans to fit every possible schedule, by focusing on the 2 + 2, i.e.: 2 days of Bkool indoors and 2 days outdoors.
With this plan you will be able to achieve your goals without any problems.
First mesocycle and second mesocycle of general conditioning or base training.
The order of the sessions may be adjusted to train two days in a row during the week or, Sunday, Monday and Tuesday, for example. But try not to spend two or three days without training.
If you feel like adding an extra day of rollers, you can do it. During the first week, you should take as reference the maximum heart rate of the last season. In case you haven’t used a heart rate monitor, you can use the theoretical formula of 220-age to keep track until you take the FTP test on Sunday.
It may be that, because of your work, your rest days are on weekdays, so weekends should be for cycling on the rollers. In this case, during the base training period you can adjust the days and sites to your convenience.
For the burst of speed, you should apply some extra force with a bit more cadence. The exercise is programmed to generate neuromuscular activation. Recovery will begin right after the few seconds of the burst of speed.
In case you would like to add some workout or dumbbell exercises at home, you can do it on the days that are set as ‘rest’. During the first mesocycle, the workout frequency is three times per week. For the second and third mesocycle the frequency is two times per week, leaving two days between workout sessions.
Third mesocycle of general conditioning or base training.
During the first two weeks, there is nothing to emphasise with regards to the previous weeks.
All along the last two weeks, you will focus on cardio. For example, where you see 2 × 10′ at 80% -85% and rec. 5′ 60 % -65 %, you perform an interval, rest for five minutes and continue to the next interval. Recovery starts counting at the end of each interval.
If you work out, remember that you should only do it twice a week, and leave two days between workouts.
The ideal threshold power duration is of 15 to 30 minutes, on a steady grade hill of 4% to 6%.
First and second mesocycle of the specific period.
On Mondays and Tuesdays you should rest to super compensate and recover from the weekend ride. If you decide to cycle on the rollers on one of these two days, keep it under an hour and at the 60% -65 % of the max. heart rate.
Wednesdays and Thursdays should be your training days to recover before the weekend.
RF stands for Resistance Force: always in a sitting position and applying a 50/55 pedalling cadence. Don’t worry if you don’t reach the heart rate at the beginning of the force interval. It is hard enough to maintain a 55 pedalling cadence. Your heart rate will increase in time.
15′ 80% -85 % and incursions of 5″: every five minutes you speed up during five seconds with more cadence, and then return to the 80% -85% intensity.
The FTP (Functional Threshold Power) Test is a 20′ time trial. You must warm up with intensity interval training. The climb must be between 4% and 6% grade. Once you reach the 20′, record the distance travelled and the average and maximum heartbeat rates. Multiply the average heartbeat rate by 0.98 and the result will be your estimate anaerobic threshold. If you do not have a climb close by, you can do the test on flat land or simulate the conditions with the rollers to add resistance.
Once you know your estimated anaerobic threshold, for the 85% – 88% sessions (extensive anaerobic threshold) count four heartbeats below the threshold, and for the 88% -92% sessions (intensive anaerobic threshold) count five heartbeats above the threshold. For example: if your results of the anaerobic threshold test were 170 heartbeats, your extensive heartbeats would be 166/170, and your intensive 170/175.
During the weekend ride you should try to keep up with the group, following the performance level. You can exceed the anaerobic threshold occasionally but not for too long. Try to reach crests as during the downhill, the generated lactate can be recycled. With every weekend you’ll notice an improvement.
For the intensive riding training, or competition simulation, you can participate in cyclotourist rides or cycling events. Don’t get discouraged if the results are not what you predicted. It is within expectations. And, in case you didn’t know, “The worst race is the best training”.
The idea is to stay in shape and keep it that way. If you don’t feel prepared, it is advisable to perform further tests or competition simulations during the specific period.
This mesocycles programme is an example, and possibly your best bet if it exactly matches your calendar. Try not to take part in virtual rollers competitions with other users during the week, and if you don’t have any cycling events planned for the weekend, you should still demand more of yourself to avoid stagnation.