Here are some standard proposals that, combined with each other, adding a day of rest and at least a day or two of soft pedaling, serve us as a weekly menu to be able to get on the roller in less than an hour.
1. Let off steam: Do you want to get on the roller and want to release energy? You will be warm.
– 10 minutes of warming up. Average high cadence (85 pdm, pedals per minute)
– 30 seconds at maximum power. Lower gears to a resistance that requires a lot of intensity to start sitting and that once at maximum intensity you can move at 70 pdm.
– 1 min 30 seconds recovering with almost no resistance at 60-70 pdm
– Repeat this series with the respective recovery between 6 and 10 times.
– After the last series, pedal for 15-20 minutes at an average cadence of 75 bpm.
2. Cadence game: A highly recommended workout to do a general review of the specific muscle strength work of the legs, but without going over the heart rate.
– It will be a session of 45 minutes to 1 hour at a medium intensity, without going over 75-80% of your heart capacity if you have a heart rate monitor. At the level of sensations, it would be to breathe with certain demands, but to be able to say a complete sentence.
– Start with 10 minutes of gentle pedaling as a warm-up, but put on a jacket or sweatshirt beforehand to warm up more easily and take it off before starting the specific training.
– Then you have to maintain a stable heart rate, at the rate indicated at the beginning, and the variable will be your way of pedaling.
– Start with an interval of 5 minutes at a slow cadence moving the hardest development you can endure without exceeding that cardiac intensity that allows you to speak without excessive difficulties, to pedal a cadence of between 50 and 60 pdm.
– Even if the pedaling is a little spasmodic, it is not a problem, concentrate on the pedaling being deep, pedaling all the way down and in case you use automatics, pull with the pedal that goes up to get the pedal that comes down well to the bottom
– In this type of intervals try to keep the position of the foot stable, without the ankles oscillating and to generate an effective action of all the muscle chains involved in pedaling, try not to move the hip excessively. Cyclists with better technique will be able to do it almost without applying force with the arms, but in these intervals you need to maintain some abdominal tension, feeling how the legs connect to the arms through the back muscles. This specific pedaling “block” muscle tension will make you much more efficient and then on the road and the paths will significantly amplify the ability of the legs, because by having the ability to intervene in the pedaling with the whole body, the you will turn into much bigger muscles.
– During the next 5 minutes, lower the plate and raise the pine nuts. Mind you, it’s not a recovery, it’s a change in pedaling style. Now the mission is to maintain the cardiac rhythm, but with a high cadence, between 90 and 100 bpm.
– This change of cadence requires a lot of concentration not to trigger the pulse, so don’t hesitate to put even the shortest development and from here you adjust until you find the point between a resistance where you “feel the cranks” and at the same time you can maintain that high pedaling sequence.
– To avoid jumping on the bike and to find a position that allows you to coordinate this style of pedaling well, you may have to sit a little more towards the tip of the saddle and take an aggressive grip on the handlebars, in the bend of the handlebars if you train on a road bike or with more flexed arms if you train on a mountain bike.
– Repeat each series of cadence, depending on the level of each one between 2 and 4 times and then complete until you have completed 45 min or an hour of smooth pedaling, with a cadence in which you are comfortable.
3. A yes, a no: Are you looking for a reliable training that gives you competitive sensations with which to maintain a good level? For that.
– Pedal gently for 5 minutes, warm with a jacket or sweatshirt and for the next 4 minutes, remove your warm clothes and gradually increase the pace until you enter a level of effort that requires you to breathe with a certain intensity. Between minute 9 and 10 recover by pedaling very gently and get ready to start the specific training.
– We will do a series of 1 minute at a high pace, but not maximum as the 30 second intervals require. Here what we are looking for is the pace, to give an example, that we could maintain in a situation of cruising pace in competition, not final sprint.
– This is how the minute begins progressively, with intensity, but without violence, with a development that you can move at a cadence of about 80 pdm and as the bike accelerates, adjust the development until you are at the indicated rhythm.
– You don’t need to reach a very high intensity at the end of the minute, because as I said, the training load will come due to the lack of recovery and the number of accumulated series.
– Recover between sets 1 minute with a gentle build-up and repeat the higher intensity interval of one minute.
– For cyclists who are starting out they can do two blocks of 3 series x 3 rec + 2 series x 2 rec with a 5 minute break between blocks.
– For more experienced cyclists who are not at their best, they can do a single block of 6 sets x 6 rec.
– For well-trained cyclists, the ideal is 10 series x 10 rec.
– For competitors with the body accustomed to intense loads, they can combo with a first block of 10 series x 10 rec with 5 minutes of recovery and adjust by adding any of the above levels to complete the session, but better to fall short than to pass in any case
4. Filling day
At least one day a week, add a good stretching session. Use the roller only to activate and mobilize the body, about 10-15 minutes with minimal resistance and once activated, spend at least half an hour doing the exercises we offer you in this collection of exercises to do at home.
– Food: You won’t like what I’m about to tell you, but I think anyone understands that fewer calories burned should be accompanied by less gasoline consumed. It should be borne in mind that no matter how well we train with the roller, in one hour the total calories are not as many and not even close to what you can consume in a two and a half hour session outdoors.
– Better a little more than bending: I know, the days can get really long, seeing how it rains, but it is not very advisable to do two roller sessions in the same day, not so much because of the training load, but also because of the stress it puts on the body the excessive sweating and the loss of electrolytes, which always occurs at a much greater rate than it can be recovered. If you need to train more, add this plus to the session itself.
– At the same time, so as not to combine sessions: Following on from the previous point, it is important that you establish more or less orderly schedules for training. It is good that you space the sessions with some logical and necessary recovery times, that is, if one day you did a roller session late in the day, do not go back to the load first thing in the morning because your body needs more hours until you are ready to assimilate each training.
– Position of the roller: It is normal that, when cycling, the same bike with which you are so comfortable pedaling in the open air, starts to sting you with multiple pains of all kinds when anchoring it to the roller.