Blog

September 26 2016

October 2016

My last blog was about instructing the first trial indoor training session at a dedicated Revbox studio. I didn’t finish talking about all my new experiences which I’ll finish now.  Taking an indoor session on Revbox ergs also got me thinking about the interesting concept of how it would work with a Zwift group ride.

But firstly another difference between using exclusively Revbox ergs in an indoor session vs a mixture of traditional trainers: on the former fewer gears are used, where a shift in cadence up or down will often elicit the required change in power zones.  On a mag trainer, a change of one or two gears is often required where as a wind braked trainer’s resistance can change remarkably in the same gear (at a difference cadence), as there is a greater range of power.  

This becomes an issue when explaining to participants of a class to ‘step up (or down) the intensity’ especially for those not using power as heart rate can be misleading when changing gears (moving to a harder gear can actually decrease heart rate due to a lower cadence being more aerobically efficient - the danger here is the participant goes even harder and outside of the power zone they are aiming for).  

This issue exists for any type of trainer, Revbox erg or not.  It’s just that it’s important to recognise (especially for instructors and coaches), the significant difference that Revbox users will use less gears over a given power range and therefore may not need to change when asked to ‘step it up.’

If you’re into current road cycling trends then look no further than Zwift.  Essentially these are virtual group rides, races or indoor training sessions.  You (represented as an avatar on a laptop or tablet device) are in the comfort of your own home, without a care for being mowed down by an anti cyclist but still with the motivation of exercising/riding with other cyclists. This is pretty close to a real life racing experience (so long as Zwift users use their correct weight).  

However Zwift group ride/races lack the control that you may need to fit your own training needs.  Also a Zwift indoor training session (all participants follow a pre prepared plan according to % of their FTP at the same time), lacks the energy of an instructor yelling to go a bit harder (I’m not too sure that the latter exists).

Having said this - what we did at the Revbox studio in Christchurch could be done on Zwift.  What's more those without power meters on their bikes can use the Revbox power sensor kit - a requirement to use Zwift.  Imagine if you please:

6pm NZST select ‘Revbox erg Indoor Session: Microbursts’; 3,2,1 and go…. 

While it wouldn’t ever need to be exclusive to Revbox erg users, it would create a more even playing field.  Watch this space!

Thanks for reading

CoachPaul



August 2 2016

August 2016

A dedicated Revbox studio is one step closer to Christchurch  - I took the first trial indoor session last week, which contained a few surprises.  This was a chance to do a session with the majority of participants on a Revbox Erg (one had his regular mag trainer), in a dedicated environment.  

I’ve blogged previously about indoor sessions I take during winter for clients who ride their own trainers. So I’m use to taking not just a spin class, but a dedicated session focusing on intervals for cyclists, in a class environment.

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The first of many….

What were the new things I experienced with a majority of participants on Revboxes? I initially thought that maybe the feedback (wind noise) from the trainers might present a few challenges, but I wasn’t expecting the opposite!

I normally don’t use a microphone of any sort but rely on good voice projection during my regular sessions where clients bring their own (variety of) trainers.  When numbers get over 15 I struggle to get my voice out there.  Last week with 7 clients on 6 Revboxes and in a longer room, I did resort to using a microphone.

However, what was a surprise was while doing a sprint session, as I knew before from my own experience using the Revbox, the astounding change in noise when we finished the sprints.  In a Revbox studio this change was amplified by 7 as all of a sudden the room became deadly silent - due to their low inertia they stop - along with the noise.  This was very cool.

The second really useful and very unique aspect of an session with all participants on a Revbox Erg, was the standardisation of gear selection.  I can not overstate how awesome this is for an instructor and coach - read carefully why I can’t overstate this awesomeness:

If we take a look at a traditional spin class on something like a Schwinn spin bike where resistance is set by the participant and cadence is also self selected, neither are measured.  At least in the training sessions I take, resistance (power - if they have a power meter) and cadence can be measured, which makes sessions more specific to an athlete’s needs. However, comparison between individuals (for those with a competitive bone) is impossible, nor is it possible for an instructor to indicate exactly which gear they should use (although power relative to individual’s functional threshold power (FTP) and cadence can be suggested).

What is unique about the Revbox is that, even if not all the participants in the class have power, the instructor/coach can more easily indicate a limited choice of what gear to use. It’s never going to be the same for all - notwithstanding a multitude of different front chain ring combinations, nor would you expect all participants to want to or be able to exercise at the same relative intensity on any given day.  But for the sake of simplicity - which is so necessary in a sweaty, loud and physically hard environment - giving participants one, two or a maximum of three gear options is magic.

In my next blog I mention another noticeable difference between an indoor session using a variety of trainers vs a Revbox studio, and how the use of a group of Revbox erg users compares with and would work in, a Zwift group ride or indoor training session.

Thanks for reading

Coach Paul

June 5 2016

July 2016

Winter has arrived in New Zealand - another good reason to be spending time indoors on my Revbox Erg!  

Tonight I start my first indoor coaching training session that I run for my clients and members of the public.  We’ll be making our way through a ‘microburst’ workout - loads of sprints, which (depending on individual’s gear selection) will target neuro-muscular speed or strength; as well as anaerobic power along with aerobic power.  This is a 65 minute workout made all the more harder by the low ertia of the Revbox as the recovery intervals between sprints (as short as 5 seconds), will not carry any momentum.

Indoor training sessions for winterIndoor panoramic.jpg

In my last blog I wrote about my training for the New Zealand age group nationals, using the Revbox.  Despite a chronic gastro-intestinal irritation (from a anti-fungal drug I was prescribed), I performed really well placing first and above what I did at the Elite nationals in January in terms of power and cadence being significantly higher.  This was due in part to improved fitness (higher power) and the particular training I used in my build up (higher cadence).

Club nats TT.jpgCoach Paul on his way to an Age Group New Zealand National Time Trial win

I used the traditional periodisation approach of building an aerobic base initially.  I built this base on the premise that it would provide me sufficient capacity to firstly push super hard when doing my key high intensity interval training (HIIT), and secondly recover from these sessions.  The V02max stress became higher in these key sessions the closer to the event, elicited in part through a high rpm.  This made my cadence (rightly or wrongly), a lot higher the day of the time trial.

I use both a SRM and Quarq power meters on my time trial and road bikes, respectively.  However, I’m looking forward to getting my first taste of using the Revbox Erg Power Sensor kit and proprietary app tonight.  At first glance it looks great as an alternative to ‘chasing the numbers’ on my Garmin computers.  The app is free but works solely with the Revbox Erg Power sensors (one on the machine itself to measure power, one on your bike to measure cadence and one on you to measure heart rate).

It will certainly get a lot of use as we enter the depths of winter - I will be taking two weekly indoor sessions.  With a significant reduction in volume of training I will step into workouts that are at a higher intensity.  There is merit, at whatever age a cyclist is, in providing new training stimulus/stress and I meet a lot of cyclists who fall into this category as they just love to do the miles at the expense of HIIT.

 

Heart rate & cadence graph examples of an indoor Revbox Erg training session

While building an aerobic base (mileage) is all so important (as I mentioned what I did myself earlier this year), there’s something to be said about mixing your training up to not only improve interests levels but also your performance through HIIT. This is key for those diesel engines, and remember - races are more often than not won in the last 50 metres.   The Revbox Erg is the perfect place to do this type of training!

Thanks for reading.

CoachPaul

 

March 13 2016

March 2016

 

At the time of writing of this blog I have just up’d my training for another domestic level time trial (New Zealand age group national championships).  This event is somewhat more low key than my last TT - the Elite national championships that is held prior to the World Tour kicks off with the Santos Tour Down Under.  This means a lesser quality of field at this next TT as the big guns are off overseas but occurs at a time I find I have my best form - April (late Autumn here down under).

A good coach or perceptive athlete can identify the gaps in an their performance; a good training programme will address and strengthen these weaknesses; and in the case of a time trialist, a great indoor trainer will be the last piece of the puzzle to a complete performance.

In addition to training the right systems (aerobic and anaerobic), the right amount (volume of training), finding the right balance between road and trainer is essential.  There’s no exact figure you can put on the ratio of road to trainer as it depends entirely on what you’re training for but I’ll share with you what I’m doing to prepare for this 25 kilometer time trial.

I have started doing a 60 minute strength endurance (SE) session using the Revbox Erg the mornings prior to local evening 16 kilometer time trials (Tuesdays); and V02max sessions group session (Thursdays).  Strangely enough I find I go better if I have a bit of fatigue in my legs despite feeling a little worse for wear . Details of this SE session and three others can be found at http://revbox.co.nz/manual/.

 

Above an example of a 60 minute SE workout in heart rate, cadence and power graphs

I specifically choose SE as anecdotally I have observed great gains with both myself and clients I train (if you google its benefits you get a mixed bag of empirical evidence both for and against).  In addition, when done correctly (at a lower percentage of maximum heart rate/functional threshold power and cadence), I can stress significantly different muscular, neuromuscular and cardio-vascular systems to what will be tested later in the day in a time trial or V02max session.

The premise behind doubling up (two sessions in a day), is that I am running complimentary, not supplementary sessions which will improve different strengths while not overloading one system.  I’m also maximising the amount of training I can do without using too many bullets (the total time training is less than 2 & ½ hours for the day) - it’s called smart training!

To keep quality at maximum and quantity at its minimum it’s more practicable to be do these shorter sessions on my Revbox Erg as finding the ideal location to do intervals on the road can mean a lengthy commute.  At the end of the day - it’s all about getting the right balance.

Thanks for reading!

 

January 31 2016

January 2016

 

I recently competed at the 2016 New Zealand Elite Nationals time trial in Napier (January 8th).  I came 5th behind a storming Paddy Bevin (Cannondale Pro Cycling).  I want to use my competitive and coaching experience and to suggest how to use the Revbox for warming up for time trials.


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  The Elite Men’s Time Trial Podium at the 2016 New Zealand National Championships (Tom Scully (Drapac Pro Cycling), 2nd; Patrick Bevin (Cannodale Pro Cycling), 1st; Joseph Cooper (Avanti IsoWhey), 3rd.

This is my 9th year in a row at New Zealand’s Elite Nationals; I have placed 2nd, 4th, 6th, 6th, 1st (Yeah!!), 2nd, 4th, 7th and this year 5th.  In the latter years I have struggled to adapt my time trial training to having a young family; the (self imposed) pressure of having won; and finally the slow ageing process.


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Author Paul Odlin in action on his way to 5th place at the New Zealand Elite Nationals.

Fortunately this year Nationals was away from my home (Christchurch), which fixed the last 3 days of family interruptions (better for me and the family), in addition I was able to borrow a friend’s Revbox for my warm up.  Despite having a travel bag for my Revbox, because my luggage including bike and spare wheels weighed in close to 50kg so there was no room for my own trainer on the plane.

I was really happy with how my final month’s preparation went which consequently flowed through to the final day where I felt relaxed and ready to race.  Importantly I left my final training sessions to feel, except for the last 25 minutes of a strategic warm up I do on the Revbox.  This meant riding for 40 minutes on the road the morning of the competition to make sure all my gear was right and to get a feel for road and environmental conditions.  This also minimized time on the Revbox immediately before the time trial, which due to the warm conditions prevented excessive sweating.

The final 25 minutes on the Revbox I have practiced, practiced practiced many times.  I found the Sky Pro Cycling warm up (below) on social media and have used for the last 2 to 3 years:

Sky Pro Cycling WU.png

It’s very simple but relies on the use of power zones and a bit of individualisation.  Here is my interpretation of it:

5 minutes light: You should practice getting use to what ‘light’ means to you.  Whenever I get on the bike for the first time I like to take 2 minutes not looking at my cycle computer but listening to my legs and how they feel - just waking them up. For this reason my short ride earlier the day of competition served to ‘wake’ my legs up and introduce them to the movement of cycling for the day.

The 8 minutes of ‘progressive’ can be done without power but certainly this provides more specificity.  For example, zone 5 for me is around 500 watts.  This was more than 100 watts over what I averaged for the time trial but what I used for uphill sections.  When you practice this workout you can come up with how you want to progress - in steps (e.g. each 2 minutes raise intensity) or continuously.

After this I like doing 3 minutes easy rather 2.  Once again to feel but I do aim for 90 rpm.

The reason for having had 3 minutes light is because I do the 3 x 6 second accelerations starting at 0 of 2 minutes; 2nd at 40 seconds and 3rd and final at 1 minute 20 seconds.  Following this I have 2 minutes 34 seconds (to be exact!) of riding light.  I stress (to the clients I coach) that the acceleration is over the 6 seconds beginning at 90 rpm ending with the highest cadence.

I feel comfortable using this warm up because I know it’s what the pros use but it’s also simple (to also get my clients to use).  In addition to continual practice making it easy for your body and mind; it also makes sense to become familiar with using the Revbox before using it prior to competition.  In the same way I didn’t want to use anything else before my big race, you wouldn’t want to jump on the Revbox for the first time and use it for a warm up due to its low inertia making it work your muscles differently.

 Thanks for reading and I hope if you do choose this warm up the best success with it - let us know through the Facebook pages:

https://www.facebook.com/revbox/?ref=hl

https://www.facebook.com/Odlin-Cycle-Coaching-125853284092892/?ref=hl

Oddy

 

November 15 2015

November 2015

 

In my last blog I discussed some of the comments made in response to Revbox erg online reviews.  The idea of my blogs is raise awareness and educate the masses on Why the Revbox Erg? as plenty of people have an opinion on the merits or otherwise of the Rev’, but also many people don’t actually understand the benefit found between the Rev’ and high inertia trainers.  

 In addition to discussing why as a coach I recommend the use of the Rev’, importantly I’ll highlight for who it is best suited and for what type of training it is most suitable.  In a nutshell I believe all cyclists can benefit from using its technology, even non-cyclists, but it does require a shift in mentality.

 Back to the fundamental reason I recommend the use of the Rev’ - it makes you pedal through the whole stroke - meaning greater neurological control and subsequently better blood flow and oxygen supply (this is currently being tested at aCleveland University in Ohio, USA).  

 Who do I recommend this too?

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  • The serious competitive cyclist looking to improve their performance.

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  • The recreational cyclist looking to improve their performance.

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  • and the cyclist or non-cyclist looking to rehabilitate from injury.

 This covers nearly all of those who ride (and don’t ride!) a bike right?!  Pretty much. This is of course who I recommend it to, but this also comes with the caveat - a change in your mentality to the physical strain you will experience unique to the Rev’.  In essence it’s harder to jump on the Rev’ when you’re not feeling like a box of fluffies, because it makes you work harder. I am the first to admit the Revbox is a hard sell to a Lemond erg user who is used to the resistance, (or lack of) they receive from their trainer. It is hard for this cyclist to look at a recovery ride on the Rev’ as being anything but!

 A practical step for these cyclists to overcome this aversion is to only do their training on the Rev’ with the hard rides/interval sessions, over time progressing to easier sessions. When doing an interval session, recovery intervals will also need to be longer and at an easier wattage (but not lower heart rate or perceived effort). Likewise work intervals (when you’re doing the hard part) may be shorter and at a lower wattage. This approach should work two fold:

  • it will strengthen muscles that you will need when doing any level of intensity on the Rev’.

  • and it will familiarise cyclists with the different feeling that they will experience on the Rev’ making recovery rides on it that much more palatable.

  So for you cyclists or non cyclists, on and off the road, injured or not - happy training.

CoachPaul

 

October 12 2015

October 2015

 

It’s been too long since my last blog for the Revbox Erg - and there has been a whole heap of developments since!  For sure if you’re a kiwi and into all things road cycling (just like the Revbox), you would have heard that Linda Villumsen and Revbox Erg ambassador, finally claimed gold in the recent World Championships Elite Women’s Time Trial.  Other exciting news for Revbox Erg users is that from next year the Lotto Soudal Men’s Pro team will be using them as their trainer of choice.


linda podium.jpeg

Back to Villumsen - she is known for her unorthodox approach to her training and competition.  From taking an extended break from competition last year to train back in New Zealand; to favouring the U.S. racing scene to the European (and her original birth place); to not riding her team’s sponsored bike in the race of her life (last month’s winning ride in the World Championships).  Despite this, Linda has proved to be one of the most consistent female competitors EVER! Over the past seven years, she has never finished outside the top 10 in the Worlds time trial, making it onto the podium five times, including three third places and two second places! Is it coincidence that she has ended her string of podium places with her first World’s gold since using the Revbox in the last year?

lotto bent over.jpeg

I like many will be looking forward to the feedback Lotto Soudal riders have to say about  the Revbox erg in the new year (one of their riders pictured above, obviously having had enough already, or in need of more training on one!).  

It is interesting to read some of the comment threads on posts about the Revbox.  On www.bikerumur.com a recent feature drew what seemed to be uneducated/uninformed criticism in addition to uneducated praise.  There were however a few key points made from users - an analogy to explain the key difference between using the Revbox Erg over other trainers; and is really necessary to have a smart app with the your home trainer.

In the past few months the guys at Revbox Erg have released a power-app which combined with your smartphone (ios version to come), gives you your cadence and power readings.  With the development and popularity of programmes such as Swift, this is an obligatory development for any indoor trainer looking to stake its claim in the market.  But interestingly Revbox erg users have commented that not having any numbers or visual entertainment to chase but listening to the audible feedback the huge fan provides (and an indication on how ‘smooth’ your pedal stroke is or is not); is what sets this trainer apart.  Ha - it’s like the retro craze has begun and next we’ll be ‘unplugged’ and listening to cassette tapes of woodland sounds in our painted forested garage!

Another comment which resonated with me, provided an analogy for explaining how the Revbox erg works you differently:

“Low inertia (trainers such as the Revbox Erg) can be compared to training uphill or into a headwind while high inertia (trainers such as the Lemond Erg) is like cycling in a tail wind. So imagine cycling at 300 watts into a headwind vs 300 watts in a tail wind. The power output is the same but as the headwind is trying to slow you down more it has a greater effect on the dead spots in the pedal stroke.”

Now that’s a good way of making sense of something that isn’t rocket science but isn’t fully understood by the wider cycle community.  This also brings us to the fundamental question you should ask when you’re looking at what indoor trainer is most suitable for YOU.  Do you want something that is better for recovery rides (i.e. cycling downhill/Lemond Erg), or a trainer that is going to give you hills every time you train (Revbox Erg)?

In my next blog I will explain why I recommend and for what type of training I recommend the use of the Revbox Erg (with the understanding that as a cyclist I like and understand most other cyclists like, training in a peaceful woodland forest from time to time).

Happy training.

CoachPaul

 

June 5 2015

June 2015

 

This past month has brought back some painful memories - the pain that can only be experienced while exercising.  A former coach of mine reminded me that your brain (mind) will do trick you into taking the easiest course of action for your body.  Sure you think you can push yourself super hard, super massively hard physically, but exactly how much further can you actually push yourself?  I know one former (disgraced) cyclist use to ride with a picture of horse on his stem (reputably race horses are devoid of that part of the brain that stops them from exercising so hard that they cardiac arrest).

Horses, race horses, we all need to race our bikes like race horses.

race horse.jpeg

Needless to say I haven’t had a cardiac arrest or raced by bike like a horse (last time I checked I’m still alive and currently retired from racing).  All I did was experience the strange feeling that only wind braked trainers can unleash on an untrained set of legs when trying to complete maximal (effort) intervals.  

My first experience of what I best describe as ‘a rising tide of muscular fatigue’, came with the first time I used a BT erg.  I’m thinking “what the hell”, there isn’t a brake on my back wheel so why does it feel like towards the end of these intervals I’m becoming less and less likely to finish them?!

My second experience came last week with the same intervals (3 sets of 5 x 1 minute maximum with 2 minute recovery between; and a further 8 minutes between sets) on my Revbox erg. I haven’t done these intervals for a good 6 months on the trainer and over 2 months since I’ve done them on the road.  But this time I wasn’t tricked into looking behind for an imaginary back brake - I’ve described training on the Revbox erg like riding through treacle and at this moment it felt like mighty thick treacle!

I’m going to jimmy up a redundant back brake on my Revbox erg to remind me of it’s power, I reckon.

brakes retro.jpeg

While I’m still on my off season and not riding much more than 8, 9 hours a week; I’m doing 2 sessions on the Revbox erg which is enough to remind me to ‘stop-the-lazy-pedal-stroke.’ This aptly named pedal stroke creates a unique whirring noise on the trainer, sharpen up your stroke (I tell my clients “make your stroke as big (a circle) as possible”) and then the trainer noise is smoothed out. This is great when on the road, especially while out on a long ride to imagine being on the Revbox and to create the smooth feeling (since there is no audible feedback).

Did you know the Revbox erg was actually designed to provide audible feedback on your pedal stroke?

On a final note the Revbox erg website (www.http://revbox.co.nz) states:

“Efficient training has a new name”

I’m going to suggest a rebranding:  

“Efficient training has a new noise and feel.”

Thanks for reading.

CoachPaul

 

May 1 2015

April 2015

Here in Christchurch the weather has been closing in on us over the last week, at least that’s what my mood-a-meter has been telling me.  Darkness, cold and rain.  I am constantly reminding myself to harden up and get on with life - most people do.  However, May and June are the dreaded months on my calendar.  

rainy weather

But they’re also a chance to get excited about movie nights, warming/comfort food (and an excuse to develop an extra layer of winter insulation of course) and indoor training.  I take my final group rides this week (yesterday there a lot of complaints about the temperature!); next week we move sessions into my bike shop and sponsor, Chain Reaction Cycles.

Indoor training Chain Reaction

An anecdote from the last month of coaching comes from a client of mine who I made do a 20 minute maximal effort test (one of the most useful and repeatable tests of aerobic endurance for cyclists), on his Lemond Revolution trainer.  I later made him repeat this same test on my Revbox erg as he was interested in experiencing its different feel.  

 

In both tests he paced himself well and evenly but while on the Lemond he averaged 272 watts for the 20 minutes (using the Lemond power reading unit); a few weeks later using the Revbox erg (using a Stages power meter this time), his average power was a whopping 50 watts lower!  Prior to performing both tests, in a separate training session I had him practicing test power over four consecutive 5 minute work intervals (with 1 minute recovery intervals in between work intervals).  

 

The conclusions I have drawn from this are that the Revbox erg is whole lot harder to sustain a given power than the Lemond trainer.  While I haven't yet tested the following on myself I'm interested to see what sort of power I can achieve on my Revbox erg compared with what I've traditionally done tests on (my sans cover) BT erg.  The later is a lot harder than a Lemond trainer but also easier than the Revbox erg.  I do know with certainty that when I jumped on my Revbox erg for the first time in over 3 months this week, that it felt bloody hard!

hard physical pain

Admittedly this client wasn't familiar with the sensations the Revbox erg elicits - i.e. the extra effort required to keep turning the pedals over.  This can definitely have a detrimental impact on a riders mental strength just like a strong headwind will - it's easier to give up when the going gets tough!  This is why the Revbox is such a beneficial training tool - it prepares you for the difficulties of performance road cycling.  It’s just really important to do the hard yards accustoming yourself to the Revbox erg, over a long period prior to a training peak.

 

On a final note, another client let me know after recently purchasing one of the first 11 speed Revbox ergs, that he has felt the training he has done on it has made training rides on the road less fatiguing.  Good news this is for those wanting to improve your performance!

 

Happy indoor training cyclists!

 

Coach Paul

 

April 2 2015

March 2015

Welcome along to this month's blog. A recurring theme from my cycle coaching recently is that I am encountering cyclists who generally train, and therefore race, to their strengths.  In doing so they avoid their weaknesses, to the detriment of their performance.  I’ve suggested to many to vary intensity, frequency, duration and mode of training to improve performance and stimulate mental freshness.  The Revbox is a useful tool in varying not only the mode (indoors vs outdoors) but also duration and intensity, typically shorter and higher respective, sessions.  

Here are some examples of cyclists and their strengths, reflected in how they train and what they can do to improve.

First up is a cyclist and ex-Black Stick who has an exceptional anaerobic capacity and psychological strength (he embraces competition like it’s his mother).  However, due to time constraints this cyclist has to make up for his lack of endurance with mental stubbornness.  There is a limit though to human endurance and he suffers at the pointy end of races longer than 50k.  If he’s not able to hang with the front group due to attacks or hills his killer sprint won’t be a threat so he needs to focus on long slow miles.  From my experience, this cyclist is an exception rather than the norm as the ability to rack up long miles seems endemic among our sub culture.  However, if you think you’re another exception then perhaps a research of Arthur Lydiard training systems would be wise and more time on the road.arthur lydiard

Next is a clothing designer and self labelled ‘plodder’ just loves to chew miles*.  In contrast to the previous cyclist, she has no problems with her aerobic base.  To be fair she is not overly concerned with the competitive side of cycling as much as the social and therefore has rarely considered interval training as part of her programme.  However, she wouldn’t have to compromise her beloved tenacity to plod all day even if she were to incorporate higher intensity training as this has been proven to enhance endurance.  Additionally she will stimulate her physiology in radically different ways which will significantly enhance her top end (race) speed.  

 

The Revbox provides the perfect tool for training your anaerobic system.  Intervals as short as 5 seconds and up to 2-3 minute will largely be targeting your alactic (without lactic acid production - energy provided from ATP - PC) and lactate anaerobic energy supply.

 

A tax lawyer and family man who is time limited, means his strength in training is that he rides at an high percentage of his maximum.  An additional annoying strength (to everyone else he races) is that he is being bloody hard to drop, because he’s use to always riding hard.  Unfortunately his mono-speed of training (some liken this to the triathlete way) causes him difficulty in changes in racing speed.  half wheeling

 

Also not knowing how to train easy, while normally a good thing, is to his detriment when (actively) recovering from sickness.  If training short and hard all the time sounds like you, you will benefit from learning how to ride easy as there comes a time when you will need it.  This is also necessary for training sessions focussed on developing your sprint/anaerobic alactic power.

 

Using the indoor training for recovery rides should be given serious consideration - often battling the elements and terrain will never allow recovery.  The Revbox can also be a useful tool in recovery as the focus on sessions can turn to pedalling technique (for example single legged pedalling), rather than cardiovascular overload.

 

The final example is a librarian who is a slave to her strava account where every training ride is a race to improve on not only her pb’s but to climb the social-media-ladder.  This cyclist is not too dissimilar from the lawyer I train as her strength is in that she knows how to ride fast and hard.  Unfortunately, while she can hide behind the anonymity of her username and laptop, come race day she ultimately fears failure in a real public arena and chooses not to try to succeed.  The advice here is the old adage: train to race not race to train!

 

If you’re a strava user then you will have to accept a loss of (public) recognition for your training if you move to using your Revbox/indoor trainer unfortunately.

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The take home message, even if you don’t fit any of the mentioned ‘categories’, is vary your approach to training rides with the aim of both providing new stimulation to your cycling physiology and working on weaknesses that potentially inhibit your optimal performance.  

 

If you don’t know of any weakness or you’re stumped to think of a different way to train then it could be as simple as looking at how your friends ride, asking a coach or even google.  Finally the best advice for those that have a race to train for is to look at demands of the course, the starting field and your goal, and specifically train to these.  

 

Ride Strong

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