| i-Coaching JBST Indoor bike sessions |
Click, print, ride! | ||
| OFF-SEASON (Oct-April) | |||
| "Open
& Closed" 76 mins This is designed to focus you on thinking about on technique and muscle co-ordination. This is not ego, high HR or intervals. Just winter-time relevant low to moderate intensity co-ordination based training. It works on technique with single-leg work and spinning. |
"Practice
makes" 70 mins This is designed to focus on co-ordination....Keep smooth and watch that you think "practice makes perfect" throughout. |
"Alternation"
70 or "Over&Under" 78 Both sessions are designed to focus on technique and moderate aerobic training. This is not ego this is skill we are training here. Think finesse... |
"Spin
& Fluid" 54mins This is designed specifically to increase cadence without going to far above aerobic-maximum HR (this is usally at around 80% of your HRmax) |
| "One
Hour Wonder" 60 mins This is designed to focus you on thinking about on technique and muscle co-ordination. This is not ego, high HR or intervals. Just winter-time relevant low to moderate intensity co-ordination based training. REMEMBER: keep smooth and breathe deeply. |
"Variety" 75 mins This session is designed to focus on technique and moderate aerobic training, whilst keeping you on the indoor trainer for that all-important hour-and-a-quarter. This is skill we are training here. Think finesse, cadence and smart-cycling. |
"Revs & Hills" 68mins or
"Mixing it up" 69mins Both sessions are designed to focus on technique and moderate aerobic training. This is not ego this is skill. Think finesse and enjoy... |
"Watt
Aero" (54mins) For those using trainers with watts measurement. focus on holding a modest power and yet not go above aerobic-maximum HR (this is usally at around 80% of your HRmax |
| "Relaxation"
60 mins This sessions is designed to focus on technique and moderate aerobic training. If you find your HR going up please reduce gearing to ease the effort... |
"Programme"
60 mins This sessions is designed to focus on single-leg work, cadence and modest aerobic fitness improvement. If you find your HR going up please reduce gearing to ease the effort. |
"Just Do It"30 mins This mini-sessions works on single-leg work, cadence and modest aerobic fitness improvement. Its better to dothis than think that 30-minutes is too short to be beneficial... |
"My
Racer" 55 mins This sessions is aimed at getting you thinking about your race bike set up and what it feels like to be back into the "aero position". It is ideal when you want a session that makes you feel good (seeing the race bike beneath you) and is easy but still productive. As always gearing ratios stated are just a guide but HR's should be kept below the actic build-up point. |
| "Aerobic
Mtns" 67 mins Ideal for January or February onwards this includes faster cadence efforts early on then in/out of saddle work sets. BEST USED WHEN FINDING IT HARD TO GET UP TO AEROBIC MAX HR. |
"Hi-aero revving" 45 or 80mins Again ideal for Jan or Feb onwards this session works on technique with some larger gear work and spinning. If you have not got enough base start his later on. BEST USED WHEN FINDING IT HARD TO GET UP TO AEROBIC MAX HR. |
"Multiple BRICKS" 60/72/84/96
mins This works on bike-run-bike-run work, cadence and modest aerobic fitness are the benefits but keep the pace steady (<80%HRmax`). It's best to do this once a month and/or also add a 20-30' run to your longest ride every 2-3 weeks. |
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| Oct/Nov November November |
December January February |
February | |
| PRE-SEASON (Feb-April) | |||
| "Racing & Pacing" 83min
or 57 min This includes in/out of saddle work and faster cadence sustained effort. Ideal for pre-season slight anaerobic work. Only useful once your aerobic base is built and you are cose to early season races. |
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