BikeErg Workouts and Training

[johnlvs2run]

This thread is for BikeErg workouts, training, training plans, training questions and so on.

[johnlvs2run]

Yesterday I did a moderately hard session of 10x 5 minutes with 2 minute recoveries at about my 40k pace.
My goal is to extend my pace over distance, and hopefully to improve my time for the 4k.

[CaseyClarke]

Yesterday’s 10x3:00/1:00r (Df 155)

30:00 / 18601m / 1:36.7 / 80

Started at 1:37.7 and gradually neg split with a 1:34.9 fast last.

Must figure out how to put photos here as would rather not type it out manually.

[NavigationHazard]

You have to host them on some open 3d party server, and use the [img] and [/img] tags to bracket the url link to the image.

[lindsayh]

most use imgur I think Casey

[johnlvs2run]

This morning, 10x 7 minutes with 2 minute recoveries and 2.2 seconds faster pace than last week.
It's way too warm to attempt a time trial.

[CaseyClarke]

16x200m/:45r (Df 212)

All reps in the 15.5 to 15.7 range.

4:10.3 / 3200m / 1:18.2 / 88

[CaseyClarke]

16x300m/1:00r (Df 212)

15 reps between 23.9 (1:19.6) and 24.3 (1:21.0).
Faster last of 23.6 (1:18.6)

6:26.1 / 4800m / 1:20.4 / 85

[johnlvs2run]

Casey, those are impressive sprint workouts. Looks like a little faster than your 1k pace.
It's very hot here this summer so I'm not doing any workouts, but my overall pace is gradually coming down.

[johnlvs2run]

4x 22:20 on 30' / rest 7:40 walking / 120df
2:14.8 - 2:12.4 - 2:11.1 - 2:09.2 --- average 2:11.8

[johnlvs2run]

4x 10,169 meters
2:11.2 - 2:10.1 - 2:09.2 - 2:08.4 - average 2:09.7
120 df - on 30' - 8 minutes of walking around in between them.

[johnlvs2run]

This morning:
2)5x4' with 2' recoveries at 2:05.5 and 2:03.6, overall at about my 20k pace.
5x1' with 1' recoveries - 1:53.2
6x20" with 2' recoveries - 1:43.3 - trying to help my speed if that's possible.

[Dutch]

First proper ride tonight, I did 5k in 10.35, watts 171, rpm 85, av 2.07, df 54. I did start with a df of 84 but it was too hard for me, legs are not conditioned enough, wont take long though to build up.

What did suprise me about the bike erg is the smoothness of it. Last year I was using a techno gym bike at the local gym and I could only cover 4 miles in bout 15 minutes and it was very hard.
I must admit I am fitter now than I was then, but even so thew bike erg seemed easier, even though it was hard lol.
Its a whole different ball game with the concep2 2 bike. The techno bike seemed a bit like running aerobically, but the concept bike seems different, it just seems to hit you in a different way.
I will just build up slowly.

[Dutch]

5k, av 2.18, df 54, watts 133, rpm 79.

Starting to do the same training principle as rowing, cycling an estimated 20 secs below race/tt speed to get used to the bike, condition lower half and gradual build up of milage.
I think I will take the df up 5 points at a time until I get to about 90 or so.

[johnlvs2run]

This morning:
10x45" r2' - 1:51.8
4x30" r1' - 1:49.5
10x20" r2' - 1:43.3
Trying to help my speed again after disappointing result yesterday.