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crossedthread
fizzy.bleach
BODILY FITNESS ECSTASY
But what of the meatsack making the cranks turn? Even at my fittest, my 10-mile times were pathetic. Now I've stopped proper bike riding, stopped playing football, stopped doing circuit classes and running. Plus, my previous five-times-a week commute has been reduced to a puny three.
Long jaunts are out of the question. Even before fatherhood, I used to find it difficult to get 4–5-hour rides in on a weekend.
Now, training can take a maximum of one hour out of my life, and there ain't even a lot of one-hour blocks to take. It would be doable to work some intervals into my commute, and certainly to put in some lunchtime laps of Regents Park, which isn't too far from work. Then I could maybe steal an hour per weekend, but that's not guaranteed, and I'm not sure how I'd get quality training in near where I live (Streatham).
I have no power-measuring devices, no indoor trainer, and no bike computer. I managed to find these lunch-hour triathlon (HA!) tips online, including:
"1km Sprints"
You need to be fully warmed up for this one. Complete as many 1km sprints as possible in 30mins allowing for 1min very easy spin recovery in between the efforts. Aim to maintain a reasonable consistency in 1km times and focus on finding the optimal gear and cadence.
"Overgearing"
Learn to build more power by slowly working at increasing levels of resistance. Doing this by ‘over gearing’ means that you ride in one gear tougher than you would normally choose. Start with short periods and build the time. You should be able to maintain a consistent cadence when riding and stay seated for these.
"20-30-40"
This tough session really passes so quickly. Get fully warmed up then complete this high intensity 3min block of 20secs sprint; 40secs recovery; 30secs sprint; 30secs recovery; 40secs sprint; 20secs recovery. After each 3min block spin easy for 1min. Choose to either sprint seated, standing or in an aerodynamic position on the aerobars if you’re using a turbo.
And the intriguing "Legs of Steel" (sounds like a prank)
This isn’t for the faint hearted. It involves changing body position by shifting so your lower spine is touching the nose of the saddle but keep your spine upright. This loads the quads full of lactic acid to terrifying levels. Start by aiming for efforts of 10secs and build up to holding for 1min. Have a recovery spin in between.
Will these make me cool?
Ok, nice one, cheers.