- 1 day ago
How to ride faster for longer: We demonstrate three different cycling sessions to best prepare you for your longest ride.
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00:00Spring and summer is the perfect time for cyclists to do rides or events that are that
00:08bit more challenging. So as that's a hundred mile ride, a multi-day epic or even just a
00:13long training ride, today we're looking at endurance sessions and how best to train for
00:19them. So I'm joined by coach Watteau and I understand that you've put together some
00:23sessions for me today. I certainly have yeah we've got three good sessions for you to try
00:26today Rupert. Got them with the time strap cyclists in mind that most of us are you know we don't
00:32training for longer events we don't always have three four hours a day to train so we've
00:36got that rate down. So three sessions one is going to be I call it a pyramid session so that's going
00:41to build up our ability to do longer sustained efforts. There's a hill session because
00:47very unlikely to find a road that's a course that's completely flat so we're going to
00:52do some skills that get us over the hill and some hard work on that
00:55and then we're going to do some strength work as well because it's quite important and something
00:59that's quite often neglected is the strength work around it so we're building up a nice solid core
01:03and some of the leg muscles as well that we can utilise then when we're back on the bike.
01:06Brilliant well it all sounds like a lot of hard work so we should probably get cracking.
01:11Yeah let's do it.
01:16So coach what is my first endurance session of the day?
01:21First session today is a pyramid session so the idea of this is that we're going
01:25to build up your endurance by putting some some harder efforts in during your ride so you're going
01:31to go out in the lanes 15 20 minutes half an hour just get all nice and loose getting the fresh air
01:36you know just enjoy yourself and then we're going to put some harder intervals in there
01:41so you start off with two minutes so two minute harder interval two minutes easy three minutes harder
01:47interval three minutes easy then a five minutes hard interval and five minutes easy and then we're going to
01:53go back again so we start five minutes five three minutes easy three minutes two minutes easy two
02:01minutes hard it's all done and then we're going to have our 15 20 minute half an hour and then you're
02:05going to go home yep the intensity is going to be around about an eight out of ten effort so it's not
02:12flat out it's not a sprint it's manageable we've got to get through it but you're going to feel it and
02:17feel it in the legs you're going to feel it in the lungs and you're going to push it push it push hard
02:20through it and that brilliant okay so the perceived wisdom behind this session as i understand it is
02:27that when you're doing this for an hour and an hour and a half you can obviously ride at your max
02:31threshold but then when you're doing your hundred mile ride with your mates or your riding buddies
02:37because you'll knock that pace down you won't be riding so difficult you can you can do it for a
02:42longer period of time absolutely that's exactly what we're trying to get out of this session so that
02:47we want the 100 rounds to be sociable nice and enjoyable out in the lanes it's not the it's not
02:53the distance that that tends to get people it's the intensities so if we can train to a higher
02:58intensity in training and ride at a lower intensity for the longer ride then it's that much more
03:03manageable absolutely perfect i think that is exactly what i need so let's get into it and give it a whirl
03:09sounds good so the bike i've been using to complete these training sessions is the cannondale
03:23synapse high mod disc with schram red etap the synapse is well known for its versatility
03:29its excellent handling as well as its performance pushing capabilities it really is an all-out brilliant
03:35bike but it's also exactly what you would look for in the perfect example of an endurance bike a
03:41bike that is going to keep you riding for longer for starters it's super lightweight weighing just
03:477.3 kilograms in this size 56 that i have here it then also has disc brakes for more controlled
03:54braking and clearance for wider tyres it even has a removable seat stay bridge so you can fit a mud guard
04:00should the weather turn sour but what elevates this bike to an all-day super weapon is cannondale's
04:07genius use of carbon fiber it's called cannondale save system and basically different parts of the
04:13frame can flex to absorb road chatter and the horrible bumps that you might find when riding along
04:19keeping you in the saddle for longer and keeping you faster for longer which after all is the most
04:24important thing anyway so that was session number one done what a killer it was thanks for that coach
04:38and now we're on to session number two which is about climbing and we're going to use this hill behind
04:44me i'm not a particularly good climber so what have you got in store how much is this going to hurt
04:49and you're going to feel it yeah you're definitely going to feel it so the idea of this is it's hill
04:55repeats and it doesn't get any more more difficult than that you're just going up a hill multiple
04:59times and practicing and your your climbing style and and also getting the physiological benefits of
05:06of going hard up a hill so we're going to start with about six reps six reps of a hill going up
05:12recovery on the way down spending anywhere three to five minutes recovering before you're going to
05:17start the the next the next descent and then you can build it up as you get stronger and fitter you
05:21can build it up to 10 reps 12 reps however however you you can manage and feel but the more you do
05:27the stronger you're going to get brilliant and i as my understanding is this is an important session
05:31for when you're riding upwards of 100 miles because if you're doing that type of distance
05:35you're almost guaranteed to come across a climb of some sort probably multiple ones depending on where
05:41you live and what this will help me be able to do is even if i'm 60 or 70 miles into my climb i'll still
05:48be able to get up it because i'll have that conditioning and i'll have practiced it and this
05:52will have given me that extra fitness and power that i need to get over it absolutely so there's no
05:58completely flat roads in britain we're not it's not a mountainous territory but there's no completely
06:02flat road so we're always going to find something and if you're going on a course that's a
06:051800-1900 miles then you're going to find you're going to find hills definitely to train it it puts
06:12it in the bank you condition for it and you know how to do it and and and then you can cut with it
06:17much better than than if it if it's a sudden surprise so that's why it's very important to do hill repeats
06:22and it's very important to practice hills so that when you get to ride them yourself that you know what
06:28to do brilliant and what type of technique am i looking for on the bike it's common to to bob you
06:33know as it starts to get harder you bob but when you're bobbing you're going to start to lose uh
06:38lose some of your efficiency so you want to keep it nice and tight because it's the hips and the
06:42and the legs that are going to be doing all the work gear selection is very important as well so
06:46you want to be changing gear before you have to so as it legs start to get that start to lock you're
06:50changing up changing up you know you've got 11 gears on the back or most people have 11 gears on the
06:54back you've got to use them yeah and do that um and then the pedal stroke as well so you're not just
07:00pushing down with your foot you're pulling back as well so you get a nice pedal stroke and that'll
07:04carry you up the hill brilliant okay well this sounds like a lovely tough session so i reckon we
07:09should just get into it and give it a whirl yeah so that's the first two sessions completed and
07:40they were great really enjoyed those enjoy me i think they're really useful actually especially
07:44the climbing one always something i need to work on um but now i understand that you've got a circuit
07:49session for me to do i certainly have yeah um it's a circuit based on um building up some strength uh
07:55core strength and leg strength off the bike as well uh this is really really important because the more
08:00stable that we are um the better that will transfer over onto bike sure so by the sounds of it
08:07flexibility is as important as strengths when it comes to cycling 100 yeah yeah because we've got
08:12to be agile on the bike you know um as we pointed out in the hill session you know we don't want to be
08:17moving around on the bike the only thing we want to be moving really is our is our legs which is pushing
08:22the pedals around which is our engine to get us to get us uh where we need to go so if we can be agile
08:26and flexible um then that can only be a good thing again perfect well i think we should take a look at
08:32them and look at the form and uh how you're meant to do them absolutely yeah i love to that yeah
08:36brilliant okay so what we're going to do we're going to start off with the with the lunges
08:40so if you move to the side like that so what you need to do is you're going to take a big step forward
08:46and uh you're going to stretch out the the quads doing a step forward but the form with this as
08:51well is we don't want to be um your knee going over the edge of your toe so a nice big step forward
08:58and then like that okay yep keeping it back nice and straight how's that feel yeah i can really feel
09:06it yeah yeah that's looking better forward again okay about nice and straight and stand up okay so
09:13what we're doing we're doing let's try with start with eight a leg eight on each leg and then you can
09:18build it up then so you can do it to you know eight nine ten twelve whatever as you get fitter and you
09:23get more accustomed to the exercise but remember keep it keep it low early on because we're going
09:28to be doing four exercises in a row and we're going to do three sets of that so we want to make sure
09:33that we get through the whole routine and then we can build it up week by week okay so the next one
09:37we're going to go into a blank you've ever done a plank before i have done a plank okay so if you
09:40want to go into the plank position for me so how would i do a plank so plant position exactly what
09:47you've got there so arms nice and straight back nice and straight that's good and so what you
09:55should be doing is feeling it on your on your abs there now yeah yeah and feeling it on my one ab
10:01no you won't have and you shouldn't be feeling the back should be nice and straight so that's looking
10:06good and then what we can do to make this a a harder exercise is if you bring your knee towards
10:13your elbow and then take it back again then do it the other side and back again they're called
10:21spider-man planks how did that feel yeah that's tough that's tough so start off with the normal planks
10:27first but that's just a progressional thing you can do as you get better at it sure and do that
10:31okay you can stop now again sometimes you can do that and leave it to as long as you you can go but
10:38because we're doing this in a circuit let's start with 10 to 10 to 20 seconds of doing the plank
10:44and then we'll keep doing that that circuit free and then we'll see how we get to from that yeah
10:47so the next one's the hip flexor so what we're going to do now is you're going to go back into that
10:51lunge position hold it there and then what you're going to do you're going to stand up and bring your
10:58knee to your chest and then back into the lunge position and again that's it so we're going to do
11:06eight of those in each leg stand up nice and straight leg up that's it and down again okay stand up
11:12straight and then do the other leg but the beauty of this exercise again it's it's real stretch out for
11:18the for the hips because we spend a lot of time bent over on the bike and and we you know with
11:23the with the hips we can get we can get a quite sore so it stretches those out it's also stretching
11:27the glutes and the hamstrings as well as you can feel as you're going up so it's a great all over
11:32all over workout that one okay next we're going to do some glute bridges so if you lie on your back for me
11:40okay knees bent put your knees in that's it about there close together put your feet together
11:45okay and then what you're going to do you're going to raise your pelvis up as high as you can
11:51that's it hold that for a second or two and then back down again and again up hold it for a second
11:56two and back down again okay so again we're going to do about six to eight of those depending on where
12:03we are with the circuits um but what they're doing as well good core exercise stretching out the core
12:09and the glutes and the hamstrings as well so um really giving a good workout post bike and
12:15hopefully unlocking those muscles and and adapting those muscles and that you might be not using as
12:21much or or being a bit lazy with on the bikes brilliant and that's something you can do anytime
12:26it shouldn't take too long um you can do that anytime you straight off the bike isn't a bad thing
12:31to do actually you know while you're still warmed up and it gives you that activation and it's something
12:35that you can fit in quite easily then before you have your shower and and anything to eat so there
12:40you go free hopefully not so grueling sessions that you can all try at home guaranteed to help boost your
12:47fitness and help you ride further faster for longer which after all is the goal so thank you very much
12:53to coach Watto head coach of team london they're some brilliant sessions great pleasure thank you very
12:59much but guys if you have any sessions that you like to do at home or if you've got any big plans
13:04for this summer do let us know in the comment section below and don't forget to like and subscribe
13:10and we'll see you next time
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