Training for cyclists with little time
Cyclist! You have little time to train? Does the stopwatch tighten? Calm down, you are not the first or the last one to go racing during the week. Working, taking the children to school, studying, spending time with the family or going shopping are some of the tasks that take time away from your training sessions.
For this reason and with the intention of taking advantage of every minute you spend on the bike, I have prepared this basic training guide with guidance “plannings” so you have some more fun and effective workouts. Obviously the guide is an approximation and the most advisable to improve your performance would be that you put yourself in the hands of a cycling coach.
Then I leave you with some ideas to short workouts. None of them exceeds 90 minutes and you will find cycling workouts for all profiles and moments of the season.
Training for cyclists with little time
Cycling strength training
We start with a basic training in which you will work the force. In this cycling, not everything is going to be to take the liver out of the mouth and it is that strength-resistance work is indispensable during the preseason to perform at a good level throughout the year. He strength work To be underestimated many times and it is not finished giving the importance it deserves. The force series are not demanding at the aerobic level and are that they are performed clearly below the pulsations that limit the threshold. The requirement comes in the muscular aspect and is that after a good series of strength for cycling that does not surprise you if you have problems to go down the stairs.
Here is an example of training cycling force You can do after about 30 minutes of heating.
-Make 2 sets of 6 repetitions each at an average rate of 55RPM and at a constant ramp and not exceeding 5-6%.
-6 repetitions of 3 to 5 minutes
-Recovery between series of 10 to 20 minutes.
-Recovery between repetitions is enough to slowly lower the section we have climbed.
-Do not exceed 80-85% of your maximum HR
- Return home quiet (50-60%) and at a high rate around 95 RPM.
Cadence cycling training
In the world of cycling, finding the optimal cadence is not an easy task and the change in recent years in this aspect is remarkable. In a few years, strength and extreme developments have given way to high cadence, 36 teeth plates and 28 pinions. The classic stuck pedaling is history and grinder It appears as the lethal weapon of many cyclists for pace changes. On several occasions it has been affirmed that "The force ends but the cadence does not." This phrase should be put in context but it is true that in some respects there is no reason.
Cadence allows you to save muscle wasting and delay the onset of fatigue. It has also been proven that at high rates the risk of cramping is significantly reduced. Then I leave a work of cadence that is done through style changes in pedaling. You can start the exercise after about 25-30 minutes of warm up. It is important that you make the series sitting in the saddle and concentrate on always giving a round pedaling.
-Two blocks of 15 minutes at 95RPM with accelerations every 3 minutes from 25-30 seconds to 110-120 RPM.
-10 minute break between blocks on flat ground
- Moderate mild intensity (maximum 70% FTP)
-Return home with peace of mind (60%)
Aerobic cycling training
Work the aerobic threshold zone It is essential to have a good base. The threshold is the peak intensity on which we can stay for a prolonged period of time. The specific work in the threshold zone is not excessively hard but it does require concentration to perform a correct and effective work. This type of training can be done throughout the season and although it does not have the intensity of others it should not be done regularly either. What comes next is very indicative and it would be best if you contacted a physical trainer to start training for power or for pulsations. Knowing and customizing power training zones is essential to improve and avoid a deficit or an excess of training (overtraining).
-Heating of 25-30 minutes at 60-65% and a rate of 90-95 RPM
-2 blocks of 20-25 minutes per constant terrain at an intensity of between 70 and 85% of our FTP.
-Complete recovery between blocks of 10-15 minutes.
Calculating the aerobic threshold is not an easy task and I would not like it to be taken lightly. But nevertheless H. Allen and A.Coggan consider that to improve the aerobic threshold it is necessary to work between 75 and 88% of our functional or FTP power threshold.
Translated to watts of power and applying these concepts to a cyclist with an FTP of 300 watts we get a working area for the aerobic threshold of 216-250 watts.
FTP TEST: Test value x 0.95 (correction coefficient) = 300 x 0.95 = 285 watts
76-88% of 285 watts = 216-250 watts (work area for aerobic threshold)
Training to improve the sprint
This exercise is not meant to make you the best sprinter in the squad. In amateur cycling mass arrivals barely exist and it would make no sense to prepare exclusively for it. However, it is true that speed and sprint work can be useful for change the rhythm, endure the final rush of the squad or simply to avoid being cut on a day with wind and fans. If not, you are going to win the sprint of the squad that will at least serve to hit a good "stick" to your teammates and arrive first to have breakfast. Then I leave you with a basic sprint training for cycling. As always do not forget to heat for about 30 minutes and pay attention to the recovery times established between sets.
-3 blocks with sprints of 5-6 repetitions. Sprints of 10-15 seconds butt and with a recovery of 2 to 4 minutes. Cadence of 85-90RPM
-Recovery between blocks of 10-15 minutes around 95RPM.
-Return to calm at 60-70%
Maximum intensity interval training - Vo2 Max
It is likely that if you have been in cycling for a while, you have heard about the famous 40/20 or 20/40 series. Interval exercises at maximum intensity that serve to improve Vo2 Max.
This work is very demanding, so, of course, it cannot be done every day. In addition, this work only makes sense in those cyclists who are trained and already have a good physical condition. After training with such a high intensity it is important that you take at least a couple or three days of recovery. Here is an example of training to work the Vo2 Max. A high intensity workload that you can compact in barely 90 minutes. An hour and a half that can be made very very long. The template that comes next is perfectly adaptable and is that some trainers prefer to make 30/30 series. As always, good heating is essential. In this case it would not hurt if you did some progressive acceleration to start preparing the muscles.
-2 blocks of 12 minutes alternating 40 seconds at 70% and 20 seconds at the top.
-Recovery between blocks of 15 minutes at 60-65%
- Depending on the time of the season you can change the intervals by resting 20 and pressing 20. Another alternative is to perform intervals of 30/30 with the same work time as recovery.