Hi guys and girls this week I thought I’d share with you my Monday training session plan maybe have a go at it yourself.
You will need:
- A bike
- not to have eaten for an hour or two previously
- a bottle of water and a snack for when you finish (banana or dates would be my choice)
Find a flattish road where there are no parked cars, tight bends or traffic lights to deal with you need to be able to give it your all safely.
Start by warming up for a good 20 minutes working in and out of the saddle to really warm those legs up.
Interval training is all about balancing high-intensity bursts of speed with recovery time. Not only will they help you improve aerobic capacity and speed, the post workout calorie burn is great. Remember to have something nutritious and protein packed for when you get home.
Start with 30 second (building up to 1 min over a period of 6 weeks) all-out effort. Then have 1 minute rest – repeat this 4 to 8 times. (building up over 6 weeks so not to overload too soon.)
After your reps have a 4 minute recovery spin keep your legs moving at a steady pace to help flush out the lactic acid.
Repeat this set 4 times.
After your final sprint change to a sub maximal effort for 5 to 10 minutes then have 10 minutes recovery.
Repeat this set one more time.
Recovery ride home, make sure you have a good meal / protein shake full of vitamins and protein to help your body recover. Also this session will make you hungry have some nuts (walnuts are great), blueberries and other healthy snacks on hand to stop you reaching for anything naughty.
I hope you enjoy this training session let me know how you get on.