I am looking for some good trainer workouts.
Session goal: enhance endurance and develop muscular endurance (ME) Equipment: Computrainer in ergo mode (allows you to set watts) Time: 1 to 1.25 hours in duration
I thank you in advance for helping me train for IM Florida!
BUMP it up one time!
Have you tried any of the spinerval dvds?
Doesn’t the ergo mode pretty much limit the type of workout?
Training and racing using a power meter: an
introduction
Andrew R. Coggan, Ph.D.
Development of LT - Sample Workout
Warm up thoroughly as if for a race, by e. g., riding for 15- 30
min @ level 1- 2, including a few short (1- 3 min) efforts at level 3-4.
Then, perform 2 x 20 min @ level 4, with 5 min @ level 1 between efforts.
Warm- down by riding an additional 15 min @ level 1- 2.
Notes/ details
Carefully “roll into” 1 st interval, making sure that intensity does not exceed targeted power during the first few minutes. Thereafter, try to maximize average power while still keeping perceived effort just below actual race intensity. During 2 nd interval, attempt to replicate this effort - inability to maintain average power during 2 nd interval within 10 W of that of 1st efforts indicates either A) poor pacing (1 st interval too intense), and/ or B) inadequate recovery from prior training. Abandon workout if, based on prior experience, perceived effort is excessively high relative to average power.