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Computrainer training

 
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Trick

Aug 28, 08 11:07

Post #1 of 3 (234 views)
Computrainer training Can't Post
This workout below came from a testimonial from julie dibens on the computrainer UK web site. http://www.computrainer.co.uk/...ens-computrainer.php. I am a decent rider (Master's division) but can only dream of holding these watts on my CT for this duration. Can anyone with experience let me what type of workout schedule they used to go from being a relatively wimpy CT rider (eg., 2X20 @ 200W max type workout) to CT stud that can crank out workouts similar to below.

70.3 Focus Session

Will be between 2 hrs to 2hrs 30 in duration.

After a short 10-15min warm up for both me and the Computrainer, I will then set the Computrainer at somewhere between 220-250 watts.

Sometimes I will mix it up, but at least once every 6 weeks I like to see how long I can hold it. Boring as hell.....but it gives me the confidence that I can do it.

An example of how I might break it up would be:

  • 30mins at 220 watts
  • 20mins at 230 watts
  • 10mins at 240 watts
  • 20mins at 220 watts
  • 30mins at 230 watts

Notice how even though I break it up, it is still pretty continuous with no real recovery


slammer

Aug 28, 08 11:18

Post #2 of 3 (219 views)
Re: Computrainer training [Trick] [In reply to] Can't Post
Depending on your FTP I have done 3x20 above FTP and 3x30 workouts at or near my FTP to try to improve it.

The CT is great for that type of workout...use it to improve your output and use long rides outside for base building

My .02

Andrew

I'm racing in '09...
Miami 1/2 marathon, Triple T, ?????????


ckemeny

Aug 28, 08 11:37

Post #3 of 3 (191 views)
Re: Computrainer training [Trick] [In reply to] Can't Post
I like to mix up my workouts to get a better overall fitness... Here are some samples (all workouts are post warm-up/calibration of the computrainer):

Olympic distance focus workouts:
Workout 1: 6 x 8 min @ 255 watts with 2 min recovery @ 100 watts between each rep
Workout 2: 5 x 8 min @ with 1st rep @ 250 watts, 2nd @ 255, 3rd @ 260, 4th @ 260, 5th @ 260 watts with 2 min @ 100watts recovery between each rep
Workout 3: 4 X (8 min @ 250 watts, 2 min @ 100 watts recovery, 1 min @ 350 watts, 2 min @ 100 watts recovery)

Sprint/Interval/Power workouts:
Workout 1: 5 min @ 250 watts, 4 min @ 275 watts, 3 min @ 300 watts, 2 min @ 325 watts, 1 min @ 250 watts with 2 min recovery at 100 watts between each rep (when I am feeling good I will do it X 2)
Workout 2: The 4 min workout... Using the Spinscan option in the CS you go 20 sec all out w/10 sec easy spin X 8 = 4 min.... This is one of the hardest sets I have done both physically and mentally.

70.3 distance focus:
Workout 1: 5 x 20 min @ 235 watts w/6 minutes of wattage increasing from 150 watts to 235 watts at the end of the 6 minutes.
Workout 2: 4 X 20 min @ 230 watts for 1st rep, 240 watts for 2nd, 230 watts for 3rd, 240 watts for the 4th w/6 minutes of wattage increasing from 150 watts to 230/240 watts at the end of the 6 minutes.

I have others, but these are some of the ones I believe have helped me the most. I tend to mix in 1 cycling workout from each category a week (I do one day of hills, 1 day with an Olympic distance focus, 1 day with a Sprint/Power focus, 1 day of 70.3, 1 day recovery/pedal efficiency).