We've collated all the great indoor training sessions written by our sports guru, Stephen Lane, director of Human Performance Technology (HPTech).
These free sessions were held at Diamond Valley Sports & Fitness Centre for all Bike n Bean customers over a 7 week period. You just needed to bring your own bike and indoor trainer.
Let us know if you would like to attend our next free sessions by dropping us an email with your contact details, info@bikenbean.com.au.
Key-
WU- Warm Up
MS- Main Set
CD- Cool Down
Session: Altitude Sickness
WU: 10min Self Selected
MS:
8min building to threshold at 90, 80, 70, 60rpm (2mins each)
2min easy (10min)
20min Tempo (1min in saddle @ 90-100rpm- 1min out of saddle @ 50-60rpm)
2min easy
6min Strength Effort (50-60rpm)
2min easy (30min)
3min Strength Effort
2min easy (5min)
CD: 5min Easy Spin
Session: Time Trial Night
WU: 5min Self Selected with 2min (30sec Hard-30sec Easy) then finish with 3min Easy.
MS:
4 x 5min at race pace on 1min Recovery (High zone 4; go as hard as you think you can maintain- make it hurt!!)
4min Easy
6min (30sec Hard/30sec Moderate; going slightly harder than the 5min ones for the Hard 30 then just below it for the Mod 30)
2min Easy
10min at race pace (one last effort as hard as you can go)
CD: 10mins Easy
Session: The Hurt Box
WU: 5mins Easy Spin, 2min (30sec Hard-30sec Easy), 3min Easy
MS: 15min Tempo (Zone 3) with 6-8 x 10sec Accelerations (called at random)
5min Easy
10min Tempo (Zone 3)with 4 x 30sec Accelerations (called at random)
5mins Easy
5mins Tempo (Zone 3) with 3 x 10sec Accelerations (called at random)
CD: 10mins Easy
Session: Le Tour Tribute
Warm up: 5mins self -selected with 2 x 30sec high cadence pick-ups.
The Prologue;
4mins ALL OUT at 105-100rpm
5mins easy
Stage 1; The Pyreneese
2mins Hard Tempo (High Zone 3),
2mins Strength Effort (Zone 3) @ 40-50rpm (Hardest gear)
1min Easy (the descent)
1min out of the saddle climbing (Zone 4)
30sec ALL OUT Sprint to the line
(Rest day) 3mins Easy
Stage 2; For the sprinters
2mins Tempo (Zone 3)
20sec ALL OUT Sprint (Intermediate Sprint Points)
1:40min Easy
2mins Tempo (Zone 3)
1min lead out (Increasing speed)
20sec ALL OUT Sprint
(Rest day) 3mins Easy
Stage 3; The Alps
4mins Hard Tempo (Zone 3)
4mins Climbing (Zone 4; 1min seated/1min standing)
2mins (Zone 3)
1min KOM (Sustained Sprint)
5mins Easy
Stage 4; The Wiggo Express (TT)
5min ALL OUT Time Trial.
Stage 5; Champs-Élysées
5mins Spin Down Easy
Session: VO2 Max Intervals
VO2max intervals- Adapted from the running protocols of the French Scientist Veronique Billat....
Warm Up: 10mins self Selected- Include 4 x 30sec accelerations.
Main Set: 4 x 4min sets with 4 min recovery done as:
30sec at VO2max Intensity (Go at a perceived exhertion of 8.5/10) then do 30sec at 50% of that intensity (about 5/10). Repeat this for 4min then take 4min rest at the 50% intensity. Repeat x 4.
HR should gradually climb throughout each work bout and be the highest in the last 30sec hard effort of each 4min block.
Finish with:
6 x 1min at 8/10 effort on 1min recovery
Cool Down: 5mins Easy spin.
Session: The Decline
Warm up: 5mins with 4 x 20 sec accelerations
Main set: In the final 1/3 of each Tempo effort lift gradually to Zone 4.
15mins Tempo Zone 3 lift to Zone 4
3mins Easy
10mins Tempo Zone 3 lift to Zone 4
3mins Easy
7mins Zone 3 lift to Zone 4
3mins Easy
5mins Zone 3 Lift to Zone 4
3mins Easy
3mins Zone 3 Lift to Zone 4
Cool Down: 5mins Easy
