{"id":1457,"date":"2020-04-27T09:14:47","date_gmt":"2020-04-27T09:14:47","guid":{"rendered":"https:\/\/www.welovecycling.com\/ie\/?p=1457"},"modified":"2020-04-27T09:14:47","modified_gmt":"2020-04-27T09:14:47","slug":"training-at-home-choosing-the-right-sessions","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/ie\/2020\/04\/27\/training-at-home-choosing-the-right-sessions\/","title":{"rendered":"Training at Home \u2013 Choosing the Right Sessions"},"content":{"rendered":"

There\u2019s a lot of inspiration for cycling at home on virtual training platforms mentioned in the previous article. But if you don\u2019t really know which sessions are right for you or you want to set up your own home-training plan, then this article is for you.<\/strong>
\n<\/p>\n

Cut your training time in half<\/strong><\/h2>\n

Before we get to specific training sessions, it\u2019s important to realize that riding on a turbo trainer at home is really different from cycling outdoors. Indoors, one hour of training equals one hour of pedalling. Outdoors, you usually spend 10-15 % of your time coasting at 0 watts because of traffic and downhills. You also have many unplanned rests because of stop signs, intersections, and other unexpected things. Training indoors is also a much bigger mental strain. While riding a new route outdoors can feel like an adventure, riding indoors often feels more like a chore. Thankfully, training indoors is not only more intense \u2013 it\u2019s also more effective. So, you can cut your usual training time roughly by half and still get the same training stimulus. Let\u2019s look at why.<\/p>\n

\"\"<\/p>\n

Make your sessions hard but fun<\/strong><\/h2>\n

At home, you don\u2019t have the distractions of riding outdoors, there are no views, no mountain tops, no destinations, coffee breaks, and friends to talk to. That\u2019s why you have to make sessions feel fun and engaging. Short but intense structured training works best for that. Here are two examples.<\/p>\n

Climbing simulation<\/strong><\/h2>\n

This workout should improve your ability to push hard on hills. The added fun element is that you can simulate a hill by raising the bike\u2019s front wheel and adding resistance. We will assign the intensity using the Functional threshold power (FTP). If you\u2019re unsure what your FTP is, then just imagine the hardest tempo that you could sustain for about 1 hour and that\u2019s your 100 % FTP. This workout should take 48 minutes.<\/p>\n

Warm-up<\/strong>: 10 minutes easy spin
\nInterval, repeat 4x<\/strong>: 2 min. at 90 % FTP, stand up and pedal at 115 % FTP for 15 seconds.
\nBreak<\/strong>: 10 minutes easy spin
\nInterval, repeat 4x<\/strong>: 2 min. at 90 % FTP, stand up and pedal at 115 % FTP for 15 seconds.
\nCooldown<\/strong>: 10 minutes easy spin<\/p>\n

\"\"<\/p>\n

Race-like ladders<\/strong><\/h2>\n

This workout simulates the demands of racing where you need to ramp up and down intensity gradually as needed. Try to keep three distinct intensities throughout the whole session. This workout should take 72 minutes.<\/p>\n

Warm-up<\/strong>: 10 minutes easy spin
\nLadder<\/strong>: 4 min. at 90 % FTP, 3 min. at 100 % FTP, 1 min. 115 % FTP, easy spin 5 minutes, 1 min. 115 % FTP, 3 min. at 100 % FTP, 4 min. at 90 % FTP
\nBreak<\/strong>: 10 minutes easy spin
\nLadder<\/strong>: 4 min. at 90 % FTP, 3 min. at 100 % FTP, 1 min. 115 % FTP, easy spin 5 minutes, 1 min. 115% FTP, 3 min. at 100 % FTP, 4 min. at 90 % FTP
\nCooldown<\/strong>: 10 minutes easy spin<\/p>\n

Two hard sessions a week<\/strong><\/h2>\n

Training sessions like those above might seem short but they are very demanding on your legs and your nervous system. It\u2019s important not to overdo them, especially in the beginning. Start with only two of these sessions a week and consider adding a third session after you adapt to this training style. Keep one or two days in between where you rest, do an easy spin for 20 minutes or do some cross training. We will take a closer look at cross training, specifically strength building in the next article.<\/p>\n","protected":false},"excerpt":{"rendered":"

There\u2019s a lot of inspiration for cycling at home on virtual training platforms mentioned in the previous article. But if […]<\/p>\n","protected":false},"author":96,"featured_media":1472,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[67],"tags":[],"global-categories":[],"class_list":["post-1457","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-training"],"yoast_head":"\nTraining at Home \u2013 Choosing the Right Sessions - \u0160koda We Love Cycling - Ireland<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/ie\/2020\/04\/27\/training-at-home-choosing-the-right-sessions\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Training at Home \u2013 Choosing the Right Sessions\" \/>\n<meta property=\"og:description\" content=\"There\u2019s a lot of inspiration for cycling at home on virtual training platforms mentioned in the previous article. 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