Here are some comments I sent to Chris to get going on the TT, bear in mind I am no sport scientist, but this is just what I found works for me. If you die from this, its your fault!
One book I have is the HR monitor book for cyclists by Sally/Sally - Not bad for a couple of routines and basis on HR training.
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If you want to go for it without a HR monitor, a couple of things I would do now would be...
- Ramp up/down.
Warm up for 5 mins in easy gear, easy spin.
Start off in first gear, easyish resistance (3-4 on TT setting), about 80+rpm cadence, depending on what you feel like, but moderate speed. after 2 mins, change up a gear, 2 mins up a gear etc to top gear. Try to hold cadence as long as possible. When it feels really hard, keep at that gear for 5 mins, then change down 1 gear a time every two minutes.
Cool down for 5 mins.
Usually lasts about 30-35 mins, and feels pretty hard.
- Near threshold training.
5 mins warm up.
20 mins near flat out - this can either be high cadence/low gear, or higher gear low cadence, depending if you need more core training or leg training
5 mins easy spin
20 mins near flat out again
5 mins cool
After this, you should not be able to think straight, and feel like you really would struggle to do any more. This is when you are training near your anaerobic threshold. Helps to raise this --> getting fitter
- Intervals
7 mins warm up. easy spin
Power through the gears as fast and hard as you can until you are really pushing hard - keep there for 1 min
1 min very easy spin
Repeat 5-10 times - or until you are dead
5 mins very easy spin
Repeat
I vary the intervals/intensity depending on how I feel and what I am trying to do - sometimes really hard for 30sec, 1m30 recover, or 2mins hard/1 min recover or 2 mins recover. You will get a feel for how hard it is/feels and what you need to work on.
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