So, Whats the Alternative?

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So, when the weather is as horrendous as it has been, what do you do when you have a planned outdoor cycling session?  Do you brave the elements?  Hope that the weather improves and you can catch up at a later date?  Miss out completely?  My advice would be to try and work out an alternative to the training that you are going to do.

I have been concentrating on my cycling at the moment.  The largest phase within a triathlon means that it has to be the biggest component of training.  Miss one day you will survive, but miss two and then three days and you will never be able to catch up.

This is my alternative indoor training week for my cycling taking into account what I was aiming to achieve and then adapting to indoor cycle training.  Indoor training can be conducted on either a turbo trainer, wattbike or spin bike.  All indoor training sessions are shorter in duration that if you were cycling outside.  This is due to continual cycling indoors, where you would have breaks outdoors due to terrain etc.  Remember to continually hydrate throughout the training session.

Planned Session:

2 hour road ride with varied terrain including some hills working Heart Rate Zone 1 – Zone 3.

Indoor Session:

5 min warm up; 75 min main effort (3 x 25 min with 2.5 min rest between intervals) using same HR Zones.

Planned Session:

90 min road ride easy terrain HR Zone 1 – 2 at 90-95 rpm.

Indoor Session:

20 min warm up; 2 x 20 min with 5 min easy spin HR Zone 1 – 2; 10 min cool down.

Planned Session:

45 min easy ride

Indoor Session:

25 min easy spin

Planned Session:

1 hour road ride over varied terrain working HR Zone 1-3.

Indoor Session:

5 min warm up; 30 min main effort (2 x 15 min with 2.5 min rest between intervals) using same HR Zones

Planned Session:

45 min easy ride

Indoor Session:

30 min easy spin; HR Zone 1; 90 rpm

Complete and achieve the unthinkable 🙂 ………………

 

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