Cycling Fitness / Training Advice

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fizzy.bleach

thanks for the advice. what about this kind of thing? overgeared 5-min efforts at 50/60 rpm x 3-5 per session. 7/10 effort level.

not sure if that would just make me slower!

https://www.youtube.com/watch?v=Eux8IktOmGI&list=PLUdAMlZtaV13lU8BaprS3OS5r9a_QtTsB&index=5&ab_channel=GlobalCyclingNetwork
&v=Eux8IktOmGI

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Retro_Bastard in reply to @fizzy.bleach

That kind of session won't make you slower at this time of year the only thing that will make you slower is not riding your bike. Its a strength endurance session but those won't make you faster for cross or 10 mile tts as they're intense events so you need to replicate that type of intensity or harder in smaller chunks in your training in the 6-8 weeks building up to the season. The low cadence strength/torque endurance sessions are good this time of year as they don't take much out of you if your building volume. A good version of that type of session for you would be to do that but on the recoveries do those under geared at high cadence >110 rpm that makes it more specific for you if your riding sscx as you'll be grinding and spinning during that. I've got plenty of tasty sessions for cx and 10 mile tts when the time comes for those if your interested?

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fizzy.bleach in reply to @Retro_Bastard

this time of year

i think i'm struggling with the concept of this(!)

here's how my year used to go:

january: final couple of CX races with midweek cross 'sessions' in the park if i could be bothered
feb: 'ah, no racing! can have some time off the bike'
march: see above
april: 'shit, club 10s are starting!'
may: turn up to a 10 with no training and post a short 29. start doing tt-focussed sessions 2x a week, improving times, continue until...
sept: 'ah shit, cross is starting!' do a short session in the park a couple of days before the first race. die on lap 2 of first race. start doing midweek cross sessions with races on the weekends.

what i really want to do is not arrive to the first race of each season completely unfit, but i'm not sure how to structure things over 12 months.

it's kond of obvious, i guess, but there's a lot of advice to wade through!

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