The only thing worse than training hours in indoor cycling in the winter is without the spring anticipating results. Therefore, make sure your winter work leads to real performance improvements by tackling these brutally effective workouts recommended by former record holder and time trial specialist Alex Dowsett from the Katusha Alpecin cycling team.
For the workouts you need to know your cadence, power output, and ideally your personal power zones. You can try to reproduce the performance that Dowsett performs in his workouts, although this is probably not a smart idea if you are not a very experienced rider, so scale it back to suit your own abilities.
Sets 6 Time 6min Cadence 50RPM Power 350W Quiet 4min
If you To increase your strength in the winter, you can keep your training fairly easy. easy of course not, but simple.
"During the winter months, a lot of the workout is weight training," says Dowsett, "meaning that large gears and any variation of several minutes following do not follow up so many minutes.
"It's important to do this with really great equipment, a really low cadence and a high resistance. For example: six minutes on, then four minutes at 50 rpm and 350 W. I would normally do that for an hour, for a total of six laps.
1B Sets 6 Time 3min 20sec Effort Zone 4 Rest 0sec
1C Sets 6 Time 10sec Effort Sprint Break 6min
"This is really tough," says Dowsett ominously. "It starts with a 30-second sprint, which is disgusting, but then you go directly into the 3min-20-second zone 4, so for me 400 watts. And then round it off with a ten-second sprint, then a six-minute break. Make a total of six sentences.
"It is abominable. They finish the 30-second sprint, which is absolutely full of lactate. You can not sprint for 30 seconds – it's actually a 15 second sprint, then a ten second hang and a five second cry. And then you have to try to bring that back. You can not rest You then have to gradually reduce this power to 400 W and then sit there. The ten-second sprint sprints only on tired legs, which you would do regularly.
"It's like replicating an outlier – you attack, then you sit down and then maybe you have to sprint again.
Reps 8 Time 2min Power 530W (Adjust for your level) Rest 2min
Heads up – This training is certainly not for the faint of heart.
"It's miserable," says Dowsett. "Just awful, absolutely horrible.
"It's a two-minute, three-minute break. I do not know how to calculate the wattage, but trying to hold 530 W for two minutes, then a three-minute break. And that's a maximum of eight times.
"When you reach a point where you can not maintain performance, stop and pause for a minute, three minutes at the same number. I've never made more than four lots of two minutes.
Alex Dowsett participated in the Red Bull Timelapse race from October 27-28 at the Great Windsor Park in Berkshire. For results, videos and more visit the redbull.com