I’m a runner/cyclist who is trying to become better at cycling before this summer. Because of the winter weather, I’m been trying to improve performance with the stationary bike at my gym instead of my road bike. A normal workout is 1 hour and I try to make it intense. I been improving how much resistance I can handle. Please tell me what I’m doing wrong and right.
-My average heart rate is about 175 during the hour
-I’m usually sitting 70% and standing 30%
-The most watts I can handle for 1 minute is 500ish
-On half the days, I start with 6-10 intervals of 1 min hard / 1 min recovery
-My cadence is usually about 90 rpm, but higher during intervals and lower during when I try to simulate climbs
These workouts sound like good preparation for outdoor riding. If I were you, I would do some longer, less intense rides. Instead of working on power, work on technique. when you are spinning, try thinking about keeping your upper body as still as possible while moving your feet in perfect circles. Visualize your feet moving in ever smaller circles, while the rest of your body moves as little as possible. Try some sprints where you move your feet as fast as possible. During one spinning class, my instructor checked my cadence during a sprint, I was able to turn over 210 RPM
I am assuming you are stuck indoors because it is not feasible to ride outside. Unfortunately, nothing beats building your base miles on the bike. Indoor training has its benefits, but mostly for building power on your legs, but hardly helps when you have to go longer distances on the saddle. Does your gym has spin/cycle classes? If yes, give that a shot which usually pushes you more than riding a stationary bike by yourself. In addition, spin class bikes allows you to use clip on shoes (SPD) which would allow you to work on your pedaling technique (smooth rotations). With an average heart rate of 175, sounds like you are going anaerobic way too much. That is okay for short fast rides, but it will be a recipe for disaster on long rides. Cadence is good since most recommend 80 to 90, even going up hills, unless it is very steep. The sooner you can start riding outside, the better.
There is nothing wrong with your workout at all. That is very intense. If you like what your doing keep on doing it. While people like to get in long medium/low intensity workouts off season I find it boring to do 2 hours + on a stationary. If you can do it once a week than it would be good – plus it’ll give you a break from your high intensity routine.
I’d continue what your doing and when the weather breaks get some 2-3 hour rides in once a week if riding 3 days and twice a week if riding 4 or more days a week. After about 6 weeks I’d go back to your interval training with one 2-3 hour ride at a medium pace a week.
It sounds like you’ll be hitting the pavement in great shape.
I don’t know how old you are or how fit you are, but I know from what you have said that you are doing way too much.
Guessing at your age-I suggest that at this time of the season you drop your heart rate to about 220 beats per minute, less your age and then work at about 80%.
So, if you are 25. 220 less 25 = 195 * 80% = approx 160 beats per minute. At this time of year you are building time in the saddle, peddling technique and endurance. Cadence is good for racing and spinning and will stand you in good stead when the road work begins.
At the moment, forget power, don’t worry too much about intervals.
When Feb/march comes around (depending when your season begins) is the time for intervals, power and all that stuff. Keep your Cadence up when climbing as it sounds that you are not a ‘power’ climber.