Timeline
Tune-Up Tuesday 20-minute workout: High Cadence Drills
From LR: Tara Norton, Laura Horwitz, Carmen Wageman
The concept of an ideal cadence in cycling is more complex than it may seem. Although it differs from cyclist to cyclist, for many years 90 rpm was considered the perfect cadence. These days, a wider range (between 80-100 rpm) depending on an athlete’s given strengths, is more generally considered acceptable. Cadence refers to a cyclist’s pedal rate measured in revolutions per minute (rpm) and together with gear size, will determine your ability to generate power. Training at different cadences then is important for becoming a better rider overall. Implementing high cadence drills into your training will help increase your pedal stroke efficiency and increase your cardiovascular fitness. The goal in these workouts should be achieving good form rather than trying to generate high power. Always warm up and cool down as needed but below is a 20-minute high cadence spin-up set that is sure to get your heart pumping!
Workout:
4 x 1min at 100-105rpm, 30 sec easy recovery spin between each
2 min easy recovery spin after the last one
4 x 1min at 110-115rpm, 30 sec easy recovery spin between each
2 min easy recovery spin after the last one
3 x 45 sec at 120rpm, 30 sec easy recovery spin between each
Keep your watts in Zone 3 or up to 90% of FTP max for the high cadence spin-ups, and spin very easy (~40-50% of FTP) at natural rpm for the easy recovery intervals.
Happy riding!
Pedal Play
There are two main types of pedals in cycling: platform and clipless. Platform pedals are the “old school” pedals you likely had as a kid or still have on your commuter bike. They may or may not have a toe strap allowing the rider to pull up as well as push down on the pedal. Generally, riders wear non-slip shoes such as running shoes with this type of pedal. Platform pedals also often have little metal teeth on them for traction. Platform pedals are primarily used by new cyclists until they feel comfortable enough to progress to the (not-so-intuitively-named) clipless pedals.
Clipless, or clip-in, pedals require a cleat that is attached to the sole of the cycling shoe. The rider “clips in” by pushing their foot in the cycling shoe forward and down until it attaches the cleat to the pedal. To unclip the rider rotates the foot sideways to release the cleat from the pedal. The ease at which riders can clip in and out is adjustable by changing the release tension on the pedal. Because riders are able to stay in full contact with the pedal platform on clipless pedals, they can transfer energy or power more efficiently.
CLIPLESS PEDAL OPTIONS:
Clipless pedals vary in the platform and cleat size and the ability to clip in on one or both sides of the pedal. The four main pedals include SPD, SPD-SL, LOOK and SPEEDPLAY.
SPD (Shimano Pedaling Dynamics) are usually used for gravel, cyclocross and mountain biking. These pedals can be clipped in on both sides and have a smaller platform and cleat size.
SPD-SL, Look and Speedplay pedals are usually used for road riding. SPD-SL and Look pedals have a larger platform and can only be clipped in on one side. Speedplay pedals have a smaller platform and can be clipped in on both sides.
All the pedals (except the SPD pedals) come with different cleat options that offer more or less float. Float refers to the amount of movement the shoe can move right to left, when clipped in. The benefit of float is that it allows a rider to pedal in a “natural” position, depending on their natural body alignment. Lack of float, however, can cause more tension so if the rigid position is not perfect, this can lead to biomechanical issues and subsequent knee or other pain. The benefit of less float, however, is that more force can be transferred with a fixed position.
One advantage of the larger platform pedals is that the larger surface area of the pedal can prevent hot spot that can occur with a smaller contact point. On the other hand, an advantage of the Speedplay pedal is that they are more adjustable for cleat position.
CLEAT POSITION:
Basically, the cleat should be positioned so that the ball of your foot is over the pedal spindle. The ball of your foot or the level of the metatarsals can be found by feeling for the boney bump that sticks out on the sides of your feet. Cleats can be moved slightly left or right and forward and back (fore-aft) depending on rider comfort.
ADJUSTMENTS IF THERE IS KNEE PAIN:
Generally, if a rider experiences knee pain on the inside of the knee, the cleat may need to be moved a little bit to the outside of the shoe or rotated to direct the toes inward a little bit. If the pain is on the outside of the knee, the cleat may need to be moved a little bit inward or rotated to direct toes slightly outward.
ALWAYS MAKE GRADUAL and small adjustments because even minute adjustments affect big changes.
Over-Unders: What Makes Them A Great Workout?
Over-under intervals offer an excellent training stimulus for getting comfortable with the uncomfortable. By alternating segments at OVER and UNDER a set intensity (typically threshold or FTP), riders can log a longer average time at the goal wattage than a steady attempt.
The general principle of over-unders can be done using any intensity simply to keep a workout more interesting. However, the main benefit of doing these intervals in Zone 4 (at threshold) is to teach your body to use the lactate that builds up as fuel so that the lactate is removed and does not accumulate in the muscles.
Benefits:
-Over-unders can make a workout more motivating because of the shorter more manageable intervals.
-The pattern of acceleration/ deceleration mimics outdoor riding as when we surge to catch the pack and then settle in to stay with a group, or when we accelerate and push up over the top of a hill as the gradient gets steeper and ride solidly off the top.
-Riders can learn that they are capable of pushing higher watts for a timeframe and still be able to recover with a little bit of reprieve. Knowing that comparative rest is coming (the unders), can help maintain a positive mindset positive and protect against panic. Holding high watts without any “rest” can feel more daunting. For example, in a 20-minute FTP test most riders try to hold the same high watts for the whole time which, at minute three or seven or 14 can feel overwhelming when there’s still so much to go!
Here is a short 20-minute workout:
After a solid warm up do:
30s at 115%/2mins at 95% x 4, rest 4mins and repeat set (as many times as you want)
Always finish with a good cool down spin.
Keeping our Cycling Tech Working for Us
By Celeste Merey
It’s not uncommon to have tech anxiety in the world of cycling. These days it seems impossible for cyclists to ride without something that is battery-powered. From electronic shifting to GPS bike computers, power meters, smart watches, heart rate monitors and tracking devices in our helmets, it’s hard to remember to keep everything charged!
Even when riding indoors there’s a lot to think about with a smart trainer, likely communicating with a tablet or laptop (for joining T Train classes virtually of course!), and possibly those Bluetooth headphones.
Many of us know how things work until they don’t. Companies are not quick to suggest their products may fail so finding ways to troubleshoot can be hard. Here are three common actions you can take to prevent, assess, and restore things when your smart cycling products fail:
- Simplify: What data do you want to see and where do you want to see it?
Depending on how many gadgets you have, you might have multiple things that send data (such as a smart trainer or power meter) and multiple things that receive data (such as Zwift on a tablet or a Garmin bike computer). Simplify what data you want to see, and where, and stick to it. The communication signal can become “interrupted” if a device decides to pick up a signal, effectively stopping it from going to your preferred reader. So, don’t put Zwift on your iPad, iPhone and apple tv and launch all three while riding your smart trainer. Pick one device to receive your trainer info and stick to it week after week.
- Name your device
Once you pick your reader, it’s a good idea to name the sender. A smart trainer will often appear as a number – 123456 – and it’s a good idea to rename this. For example, if I want to use my Garmin computer to read my power meter, rename your power meter on your Garmin to Celeste Power Meter. Take the time to (painfully) enter the proper name and you won’t get it mixed up with another device in the future.
- Use the original manufacturer app to calibrate devices
Each smart trainer and power meter manufacturer has its own app. It’s important you install this app on your phone or tablet and use it to check on your device occasionally. Use this app to calibrate your device for the highest accuracy. The app will also check for firmware upgrades. If there is an upgrade available, take your time and only do the upgrade when the signal won’t be interrupted. Make sure your device does not go to sleep halfway through the upgrade. This includes the Garmin Connect App.
Need more help? Don’t hesitate to reach out: (celeste.merey@gmail.com). There is a level of complexity to making all your technology work, and I’m here to help. I offer virtual or in-person service to help answer your questions, review your home setup, or troubleshoot tech issues, including smart trainer and Zwift set up and even assistance picking out and purchasing devices.
My Top Pre and Post-Ride Tips
Having a great ride depends a lot on what you do off the bike and there are definitely exercises, stretches, and other tips that can maximize your workout and help with recovery. Below are my own go-to tips.
Pre-Ride:
I find it really helpful to include targeted glute activation exercises pre-ride to make sure that things are firing and ready to work hard. A set of 3 x 20 glute bridges and clamshells will take just a few minutes and make sure your glutes, hips, and hamstrings are warmed up and ready to roll!
Post-Ride:
Gentle stretching at the end of your ride for both lower body and upper body can help improve recovery and prevent improper form due to tight, fatigued muscles. Good post-ride stretches include:
*piriformis thread the needle stretch
*heel to glute quadriceps stretch
*fencer’s lunge for the hip flexors
*elevated hamstring stretch
*calf stretch/ heel drop off a stair
*doorway pec stretch (my favourite!)
Additional Recovery Tips:
Lying supine and elevating your legs up a wall is a great way to reduce any inflammation that is a normal side effect of training hard. Wearing compression socks or tights can help prevent swelling after a hard effort. If you ever feel any areas of abnormal soreness, apply ice (10 minutes on and 10 minutes off) to help get rid of inflammation. Applying some arnica cream or gel to the affected areas can also help to decrease inflammation and accelerate healing. Sitting in an ice bath or simply angling a cold shower at your legs after a hard effort on the bike can do wonders at keeping inflammation at bay.
In addition to the above, the most important recovery tips, however, are to make sure you rehydrate and refuel post-workout within 45-60 minutes of getting off the bike so are not going into the next training block with a deficit. Also, make sure to get a good night’s sleep as that is when our bodies do the most repair, keeping us healthy in the long term!
TUNE-UP TUESDAY 20 minute VO2 Max Workout
Photo by Stanislav Kondratiev from Pexels
Short on time and ready for a kick-butt workout? The below VO₂ workout is a lung-busting fitness boost that will get your endorphins flowing and rev your metabolism. VO₂ max refers to how much oxygen your body can take in and use (oxygen uptake) while exercising. Doing workouts like this one can help increase your VO₂ max over time, resulting in an increase in your body’s capacity to perform aerobically. Don’t let the short workout fool you–it packs a punch. Give it a try!
Get in a solid 20 min warm-up including 3-5 x 15 or more seconds at FTP or above with 30-45 seconds rest.
Then head into the main set for three rounds of:
5 x 40s HARD (~150% FTP or 9.5-10 RPE)/20s easy spin
Spin easy for 3 minutes between rounds.
Be sure to finish with cool down of at least 10 minutes
Ride hard and have fun!
Understanding FTP
Photo: Chis Peeters from Pexels.com
Most cyclists will have heard of FTP, but might not know what it is, how to test for it, or how to use it to determine training zones. I thought it would be good to go over the basics.
What is FTP?
FTP stands for Functional Threshold Power is the maximum average watts you could sustain for approximately one hour.
How to test to determine FTP?
There are a number of ways to do a test to determine your FTP. Below I describe the two most common tests. If you ride at T Train, we will be conducting periodic FTP testing together in the studio and virtually. Our next test will take place during the week of February 13, 2022. We will be running the RAMP test described below.
Option One: 20-minute Test
One way to test your FTP is to ride an ALL OUT 20-minute interval (following a solid warm up) and get the average watts. You then take 95% of that number to estimate your FTP (the watts you could hold for an hour). This method was developed by Hunter Allen.
While not many people love FTP testing in general, the downside of the 20-minute test is that pacing is critical. The test is best done with a taper (reduction in training) beforehand. For those athletes who have a hard time with pacing, this is likely to hurt…a lot. Going out too hard may result in not being able to finish strong or not being able to complete the test. Ideally, riders can start the first 5 mins a little bit lower than FTP and finish the last 5 mins above FTP, without leaving anything in the tank. With practice and pacing riders can get a solid result.
Option Two: Ramp Test
Another way to test your FTP is to do a Ramp Test. In this test, you increase your watts every minute by 15-30 watts until failure. You want to push as hard as you can in the last few intervals. You then take 75% of the power of the last minute interval (highest watts you hit) to estimate your FTP (the watts you could hold for an hour).
The advantages to this test (and why we use it at T Train) is that it takes less time, it only hurts (A LOT) at the end of the test, and you can repeat this test more frequently.
How to Determine Training Zones from your FTP:
Zones are established based on a percentage of your FTP. I have also included the analogues RPE (perceived effort on a scale of 1-10) for training zones to use when watts are not available to you. You can also use RPE when you’re training in a fatigued state and not able to access your typical training power numbers.
Zone 1: Recovery: 0-55% FTP, RPE 2-3
Zone 2: Endurance: 56-75% FTP, RPE 3.5-4.5
Zone 3: Tempo: 76-90% FTP, RPE 5-6.5
Zone 4: Threshold: 91-105% FTP, RPE 7-8
Zone 5a: VO2 max: 106-120%, (2-6min intervals), RPE 8.5-9
Zone 5b: Anaerobic capacity (30s-2min intervals): 121-150% FTP, RPE 9.5
Zone 5c: SPRINT: 150%++ FTP, RPE 10
It can be much easier to nail an FTP test with company so consider joining us in studio during the week of February 13! See you then!
Twenty Minute Turbo Set
Time-crunched? Many of us are, but that’s ok because sometimes all you need is a focused twenty minutes. Here is our Tune-Up Tuesday set to get your legs fired up and those feel-good endorphins flowing. You can be showered and back at your desk within the hour!
Main set for Tuesday January 25:
- 5mins at 85% FTP and LOW rpm ~60rpm (~6/10 perceived effort), 2mins ez spin
- 4mins at 90% FTP and 90 rpm (~6.5/10 perceived effort), 90s ez spin
- 3mins at 95% FTP and HIGH rpm ~100rpm (~7/10 effort), 1min ez spin
- 2mins at FTP and any rpm (7.5-8/10 effort), 30s ez spin
- 1min HARD at 105++% FTP and any rpm (8.5-9.5/10 effort)
Always start with a good warm-up and finish with a good cool-down spin!
A Clean Bike is a Fast Bike (even indoors!)
Bike maintenance is often forgotten during the offseason. However, a clean bike makes for a much smoother ride which can translate to faster speeds and way better access to our power whether we’re riding inside or out! Here are a few tips to keep your bike well-maintained throughout the seasons:
After each ride:
- Wipe your bike down to remove sweat and any sugary fluid that has spilled from your water bottles onto your frame. You’d be surprised how quickly even the smallest amount of your electrolyte drink hardens and accumulates in all crevices including bolts.
- With a damp cloth, wipe down all parts of your trainer to remove any dust. Blasting your fan while riding can potentially send even more dust into all the nooks and crannies.
Every month:
- Lube your chain. Apply a thin layer of lube. Dry lube is best for indoor riding conditions.
- Clean the actual chain if there is a lot of grime in your chain. Do so with a chain degreaser solution and chain cleaner tool or brush. Rinse and let it dry before you apply a fresh coat of lube.
- Apply a small amount of grease to all the bolts of the handlebar, stem and head-set (all the bolts at the front of the bike that are the main areas where sweat falls) to prevent corrosion and rusting. Sweat and time will cause bike bolts to rust and corrode and keeping these parts lubed and protected from sweat is helpful.
Covering the front of the bike with a towel is also a good way to protect the bike from unwanted sweat.
Every few months or at the start of each new season (more frequent if you ride a lot indoors):
- Clean your bike with a mild soap or bike-specific cleaner.
- Grease your headset. It may be best to have your local bike shop tend to this step.
Stay on top of your bike maintenance for a smoother, faster, and more impactful trainer ride!
Tune-Up Tuesday
Pressed for time?
Every second Tuesday we will post a short workout set that you can quickly bang out! Warm up and cool down as you need
Main set for Tuesday January 11:
- 2 x 3mins at 85-90%FTP and LOW rpm ~60rpm (~6-6.5/10 perceived effort), 90s ez spin between
- 3 x 90s at 95-100%FTP and HI rpm ~100rpm (~7-7.5/10 perceived effort), 1min ez spin between
- 4 x 1min at 105-110%FTP, natural cadence (any rpm and ~8-8.5/10 effort), 30s ez spin between
Tune-Up Tuesday
Welcome to T Train Cycling Centre’s new blog!
Check back every Tuesday for ways to enhance your riding experience, build fitness, and stay motivated and connected to our tight-knit and supportive community!
Our first blog outlines the basics for ensuring you get the same joy from riding inside as you do outside! Whether you ride with us in-studio or join us virtually, below are some tips for “tuning up” your set up for comfort and performance:
1. Ensure your set-up includes the following:
- A stationary trainer is critical. It can be a more basic fluid (magnetic trainer), or one of the many smart trainers now on the market. The latter include features
such as power and cadence readings, or even the ability to ride specific courses from around the world. - Raise your front wheel with a wheel riser or even a large book will suffice (make sure you don’t mind that it will get wet with sweat!).
- Maximize your airflow with an open window and/or fan to circulate the air and keep you cooler.
- Set up a table or way to hold your phone or computer (if you are using one to join a virtual class, listen to music, or watch a show, etc.). Spreading a towel
between your handlebars also works as an impromptu shelf! - Keep any nutrition, extra water bottles, extra towels or tissues you may need during your training session within reach
- Take note of any low ceilings so that you don’t jump out of the saddle and smack your head on the roof!
Dial-in Your Position
2. The fixed position of the bike on the trainer (without the bit of lateral movement we get outdoors) may force you into a different position than you’re used to. This may result in the need for a new bike fit or some minor fit adjustments.
- Be sure to shift your position even momentarily throughout the ride by simply getting up out of the saddle. (Also good to do outdoors!)
- Sit up (take your hands off the handlebars) and roll your shoulders back
- Stretch out your chest and neck
3. Keep the positive thoughts and keep the bigger picture in mind. Fitness is cumulative, and every workout gets you closer to your goals (even if you miss a few!)
4. Fuel well. Drink at least one bottle of liquid per hour and include some electrolytes to replenish what you will be sweating out. Make sure to further replenish depleted stores approximately 45 minutes after your workout completion. You can’t train well and stay healthy without the fuel.
5. When the going gets tough (great effort!), SMILE. It makes everything feel better.
HAPPY RIDING!
Coach T