There’s a light at the end of the tunnel. It’s called spring. After negotiating the gloom of one of the most tumultuous winters on record, it’s time to wake up those fast-twitch muscle fibres and ready your body, mind and soul for another season of cycling. With the colder months often dedicated to endurance noodling or bouts of random recklessness on Zwift, it’s prudent now to introduce some key sessions to elicit physiological adaptations across a broader range of intensities.
Whether you plan to ride competitively or purely as a pastime during 2024, being faster, fitter and more resistant to fatigue will help you see the season through with a greater feeling of satisfaction and accomplishment. With this broad spectrum of aims in mind, we’ve spoken to coaches and riders to collate six go-to sessions – to be completed once a week or however suits your schedule – as well as one of our own, to help tee up a top-drawer year a-wheel.
5x5 at Critical Power
BEST FOR: ROAD RACERS AND TIME TRIALLISTS
Doctoral researcher in performance physiology, Alex Welburn introduces intensity with this first workout. “As we approach the early racing season, this is where we start to interject more time above FTP,” he says.
DURATION 60 minutes
HOW TO DO IT After a sufficient warm up, complete five five-minute efforts at your Critical Power (see box) with 60 seconds of recovery between each effort, followed by a 10-20-minute cool down.
この記事は Cycling Weekly の February 08, 2024 版に掲載されています。
7 日間の Magzter GOLD 無料トライアルを開始して、何千もの厳選されたプレミアム ストーリー、9,000 以上の雑誌や新聞にアクセスしてください。
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この記事は Cycling Weekly の February 08, 2024 版に掲載されています。
7 日間の Magzter GOLD 無料トライアルを開始して、何千もの厳選されたプレミアム ストーリー、9,000 以上の雑誌や新聞にアクセスしてください。
すでに購読者です? サインイン
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