You are reading a single comment by @JWestland and its replies.
Click here to read the full conversation.
London Fixed Gear and Single-Speed is a community of predominantly fixed gear and single-speed cyclists in and around London, UK.
This site is supported almost exclusively by donations. Please consider donating a small amount regularly.
@JWestland
Those exercise bike readings in general are way, way off and too high. Unfortunately for anybody using them :)
In general: Higher intensity work for shorter periods of time builds power/max output/makes low intensity work "feel" easier. Weightlifting done well, squats/deadlifts etc. also increase max output.
Obviously once you want to train for a sport you may need to get more specific, but most basic programs I've seen are A do intensity work B do lower intensity endurance work to practice refuelling/build endurance C train up to 80% of distance needed (for event/ego) D rinse and repeat.
Obviously track work focuses much more on extreme power outputs compared to endurance events. So what type of cycling you do influences your training also.
A cycle computer may be helpful in this, as otherwise progress is hard to track. And some goals, eg if you output x watts now, or go x km an hour on average on a certain track, add a percentage, do your 6 weeks whatever cycle, check results, rinse and repeat until more advanced stuff is needed.
Or join a club where you will get a lot of experts/free advice.