Time for just one cycling session per week

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Saturday, 18 September 2010 16:54

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If I only have time to do one session a week, what should I do?
Jan U, Germany

This question comes back to the old saying: “The more you play in the zone, the more you can race in the zone”.

When you do a cycle race, you will most likely be spending most of the time riding in or just under Lactate Threshold (normally your Time Trial pace). The best way to get the most out of that one specific workout a week will be to spend most of the time in or just under lactate threshold.
A key workout can be 2x20min efforts. One on a climb and one on a flat. This should be done with a 1:1 rest ratio in zone four of your heart rate zones or 88-95% of your Functional Threshold Power if you are using a Power Meter.

Riding in these zones will simulate race pace best, but make sure you are recovered well when attempting this workout.

Michael van Staden, owner of website My Daily Supplement, is a qualified Level 2 Power Coach for www.bikemaxpower.com, accredited by Training Peaks.

Michael also has a certificate in the AB and C of Sport Science and Psychology. He is the current U23 Road and Time Trial champion as well as the recent Tour de Mauritius white jersey winner.