BikeErg Workouts and Training

[Dutch]

Bit of interval training john will always help with speed and stamina. So did you do 10 x 45 secs with a 2 min rest inbetween each 45 sec burst? Then you did 4x30 secs with a 1 min rest inbetween each 30 sec burst etc etc?
Thats pretty hard training john, wow

[johnlvs2run]

Dutch, yes that's what I did.
Thanks much for your comments.

[Dutch]

I have been building up the df and distance on the erg and have now reached my first goal of 10k. It was a ss ride:
Time 21.54, watts 154, rpm 70, av/1000 2.11.4, df 93 hr 138.
I am doing my ss work at about 2.12 ish which I think is about 20 secs above my 4k tt pace, which I as yet have not done but have guessed by how I feel on previous rides. I am going to try one sunday.
The 93 df was a bit of a shock, but I soon got used to it.
Does anybody have a standard df they always use on most pieces from 4k upwards? I am currently going to stay with 10k rides just to find out the best df for me.
On the rowing erg I mainly use 130 df, as was suggested by other rowers and it works great for about 85% of all distances, be it tt or ss.
So any suggestions of bike erg df used would be interesting to hear please.

[johnlvs2run]

The df / rpm is quite a personal thing and highly subject to individual differences.
One of the fastest guys in my division did a 7:12 4k at a drag factor of 63 and with 98 rpm.
That low of a drag doesn't work well for me, but you appear to do quite well at the lower drag factors.

I would just test different ones, see what feels and works best for you and use that.

[Dutch]

Did a 10k today again with a higher df of 107, seemed a bit more efficient than last time on df 93.

Time 20.53.8, watts 171, rpm 70, av/1000 2.05.3.4, df 107 hr 138.

Same heart rate as last time, a minute quicker overall and with more power. I kept it a bit quicker as it felt comfortable. I think I will take the df to 110 next time, just a very small increase.

[johnlvs2run]

Missed my 1k PB by 1 second Saturday.
Thought I had it but need to keep working on my speed.
Yesterday reduced distance to 30km per day to free more time for other activities.

This morning:
10x 30 seconds with 2 minute recoveries - 1:42.9
These were flat out, somewhat faster than expected and I was totally done.

Went easy for a bit, then:
6x350m (37.8s) with 2 minute recoveries - 1:48.0
I wanted to do 10 of them but had used up most of my energy by that point.

[Dutch]

Another 10k tonight, I upped the df again to 110 and I felt this one for sure. My legs were starting to burn at about the 4k mark but kept on going.

Time 20.26.1, watts 190, rpm 71, av/1000 2.02.6, df 110 hr 141.

Next 10k is going to be a lower df, about 90 df for a higher rpm, I would like to try and sit at about 80 rpm. I think I need to find a nice cruising rpm as I want to go to 30 min sessions.

[Dutch]

Building back up to longer distances after a few sprints and 5ks.

Latest was a 20 minutes and I did 9511 meters. I have been playing around with drag and went right down to 73 recently, but it was too low. I took this one up to 81 and will prob do a 90 df next ride and it will be for 25 mins next time out.

9511 meters, time 20.00, watts 174, rpm 76, ave 2.06.1, df 81, hr138.

[Dutch]

30 mintues today, gradually building up the distance. No great pace as its hot here and dont want to boil lol.

30 mins, meters 13552, watts 149, rpm 73, ave 2.12.8, df 77, hr 120.

I think around 80 is going to be my df, I keep playing with it, but always seem to be comfortable around 78 to 80.

[johnlvs2run]

Two weeks ago I started doing every session at even pace rather than negative splits, since I have tended to time trial the same way, and as a result have considerable trouble with pace at the starts, especially for the 4k.

This change has been working immediately quite well with both steady days and with workouts. As I'm getting more used to this, it's even getting more enjoyable. My best session so far results wise was a few days ago.

2 sets of 4x2' with 1' recoveries at 2:01.9 and 1:58.2 pace
2 sets of 4x30" with 1' recoveries at 1:49.3 and 1:45.7 pace.
The first set of each were warmups, and the second sets of each were my fastest so far.

From this, I've been planning another 4k time trial tomorrow, but now am thinking to pass and focus more on my training, as the training can be more productive at this point than doing a time trial. Plus it is warmer now, and there's mental stress with all the BS that's been going on for the last 18 months, in particular with shopping, driving, going out into public, rising expenses, fires, smoke, heat waves, and usual day to day activities. Training in general is more relaxing, without putting on the extra stress of a time trial, at least for the next few days!

[Dutch]

Sounds quite productive john!

Right From when I first rowed I have always tried even splits, it takes alot of stress off thinking and makes training easier mentally for me.

I agree training is a nice respite from all the rubbish going on at the moment. TT are an added pressure, even 2 or 3 days out from it.

[Dutch]

Short one today, 15 min building up to a 4 k time trial in about 2 weeks. I have not done one yet I am still trying to find the ultimate df lol
Am happy at 70 df currently, seem to be getting good feedback through my legs for it.
I am trying to get it so when off I start I dont feel my quads pumped up after about 4 mins into a 20 or 30 min ride.
I have started to do a slow warm up before any timed ride now and my last few rides have been between 70 to 75 df.

So today was 15.05, 7126m, watts 171, rpm 80, ave 2.07, df 70, hr 120.

Hr is getting lower and lower after each ride and row, which is good so I am gradually looking to take up the rpm to a working 85.

[johnlvs2run]

Dutch, I hope you get what you're aiming for in the 4k!
I've been wanting to do another time trial, a longer one this time.
However, due to the warm days and humidity it's probably better for me to focus on
training for awhile, and wait for the cooler weather in a couple of months for a time trial.

[Dutch]

Tried my first intervals tonight, drag was way too low and I think the rest period for me for me will have to be 15 secs not 10. I was not able to recover quickly enough in between. I was aiming for 200m per 20 secs, that did not happen either lol.

5x20 sec/10r, dist 966, watts 316, av 1.43.5, rpm, 91, df 83, hr 144.

I did do a quick 500 test for an estimated finish time and it was showing 43 secs, I stopped with 200m to go. I did not want to go all the way as it was just a drag test and confidence builder. Deffo need a higher drag for it. I will prob go with 110 for my first tt.

[johnlvs2run]

I was using short rests recently, not as short as those, but I'm short of speed not endurance.
Thus longer recoveries are probably much better for me. Here's my workout from two days ago.
5x8' - 2:04.2 with 4' active recoveries, 68rpm
6x20" - 1:36.8 with 2' active recoveries, 86rpm 120df