News : 6 fun roller training sessions


News :

6 fun roller training sessions


roller training sessions

If you are a cyclist and you are tired of adding together with your bicycle roller workouts Looking at the wall, you are bored of so much Instagram or you have already melted the Netflix video library this is your post.

I already told you about roller training that it has improved a lot in recent years and that it is increasingly used as a 100% effective alternative to quality training what we can do abroad.

The roller models have improved in all aspects and the arrival of interactive platforms such as Zwift, Bkool or RGT Cycling have completely changed the general concept that associated training on the roller with a boring activity with low potential.

Certainly what train on the roller It is not exactly what the late Andrés Montes would catalog with his popular affirmation of "life can be wonderful". We are not going to fool ourselves and no matter how much application there is or how many videos we have to see on the reel, pedaling without leaving the room is still a great roast and an important jar meal.

In order to make the sessions a little more dynamic and to serve as a guide for those looking for a Roller training for beginners I have created this mini guide.

Before starting I would like to comment that everything that follows is indicative and that in no case is it intended to replace the specialized work that a good cycling coach can do. The values ​​and percentages mentioned are in no way personalized, since to express them in this way it would be necessary for each cyclist to know their power zones, their functional power threshold (FTP / UPF) or their heart rate.

Roller training sessions for beginners

Next, and as I was saying, I am going to leave 5 dynamic training sessions to perform on top of the roller. All of them have a duration of less than 90 minutes and can be carried out both on the roller and on a stationary or spinning bicycle. It is 5 varied sessions in which they work totally different physical conditions. If you have a Smart Roller, it is recommended that you program these exercises with a specific Workout.

Cadence

The first training session that I propose is oriented towards cadence work. It should be remembered that an optimal pedaling cadence is essential to maximize physical performance on the bike. The exercise that follows is not very demanding on a physical level, but requires a lot of concentration and attention to comply with what is established and keep revolutions (RPM) or necessary pedaling per minute.

15 minutes to Zone 1- 2 (80-85RPM)

16 minutes to Zone 3 alternating 2 minutes at 105-110RPM and 2 minutes at 90RPM (4 reps)

10 minutes to Zone 1-2 (85 RPM)

16 minutes to Zone 3 alternating 2 minutes at 105-110RPM and 2 minutes at 90RPM (4 reps)

10 minutes to Zone 1 - 2 (80-85RPM)

Force

In this second exercise I propose a work of strength. Essential physical quality in the world of cycling (although some think otherwise). Throughout these little more than 60 minutes we will carry out specific work to low cadence. It is very important that you focus on pedaling and try to make a constant and uniform force throughout the pedaling cycle. You should avoid "stomping" and ideally you should do the series fully seated. The roller is good for fixing and improving the pedaling technique. If you want to know more about the subject do not hesitate to consult the special post "strength in cycling"

15 minutes to Zone 1- 2 (80-85RPM)

8 minutes to Zone 3 - 4 and at a rate of 55-60 RPM

4 minutes to Z2 and a cadence of 95 RPM

8 minutes to Zone 3 - 4 and at a rate of 55-60 RPM

4 minutes to Z2 and a cadence of 95 RPM

8 minutes to Zone 3 - 4 and at a rate of 55-60 RPM

4 minutes to Z2 and a cadence of 95 RPM

8 minutes to Zone 3 - 4 and at a rate of 55-60 RPM

10 minutes to Zone 1 - 2 (80-85RPM)

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Concentration is essential to accomplish the specific job

Explosivity - V02 MAX

We entered already with a session of very demanding roller training. Explosive training will be tough both physically and mentally. It is likely that the first series seem relatively affordable, but I assure you that in the end it gets complicated. Short and explosive training is ideal for improving maximum oxygen consumption (VO2 Max)

15 minutes to Zone 1- 2 (80-85RPM)

30 seconds to Zone 5 (free cadence)

1:30 minutes to Zone 2 (85- 90RPM)

30 seconds to Zone 5 (free cadence)

1:30 minutes to Zone 2 (85- 90RPM)

30 seconds to Zone 5 (free cadence)

1:30 minutes to Zone 2 (85- 90RPM)

30 seconds to Zone 5 (free cadence)

1:30 minutes to Zone 2 (85- 90RPM)

30 seconds to Zone 5 (free cadence)

1:30 minutes to Zone 2 (85- 90RPM)

30 seconds to Zone 5 (free cadence)

1:30 minutes to Zone 2 (85- 90RPM)

15 minutes to Zone 1 (90 RPM)

Repeat the previous block of 6 series with 30 seconds to Zone 5 (free cadence) and 1:30 minutes to Zone 2 (85 - 90 RPM)

10 minutes to Zone 1 (90 RPM)

Aerobic capacity

An aerobic workout could not be missing from the list. At this point I propose a somewhat boring but very effective training session for improve threshold. I take this opportunity to remember that the aerobic threshold is at low intensities and moderate and although lactic acid makes its appearance the body is capable of eliminating and recycling low lactate concentrations allowing the body to maintain the rhythm or intensity level for a prolonged period of time.

10 minutes to Zone 1 - 2 (90 - 95 RPM)

45 minutes to Zone 3 (75%) and around 95 RPM

10 minutes to Zone 1 (95 RPM)

Anaerobic threshold - Sweet spot

This fifth training session is focused on improving the anaerobic threshold through a training Sweet spot (SST). For this we will work around 90% of our FTP intensity. It is important that you focus on maintaining uniform strength throughout the series and that you not only pay attention to the mean value (lap).

10 minute progression Zone 1- 2 (80-85RPM)

5 minutes to Zone 1 -2 (90RPM)

20 minutes Zone 3 high or Zone 4 low with accelerations of 10 seconds every 4 minutes

10 minute recovery to Zone 2 (95 RPM)

20 minutes Zone 3 high or Zone 4 low with accelerations of 10 seconds every 4 minutes

10 minute recovery to Zone 2 (95 RPM)

5 minutes to Zone 1 (95RPM)

Recovery

Undoubtedly, we are not facing the most fun training on the list but recovery sessions together with absolute rest are essential to improve and assimilate training loads. What I propose below is a roller training active recovery. An ideal format to "drop legs" and promote the regeneration of muscle tissues.

45 minutes of recovery to Z1, with a small plate and around 95 RPM.


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