BikeErg Workouts and Training

[mattrecc]

Yes, I am (or was) a track cyclist.

Updated current PBs:

30min TT: 17,467
10,000m TT: 16:28
1:00 TT: 718m
200m TT: 14.1
500m: 39.3

Later this week I'll make my first attempt at the 4000m TT.

[mattrecc]

Just got my bike erg last week. Not following a training plan at the moment, just doing the WODs that are posted and some sub-threshold stuff.

Ranked workouts so far:
500m TT: 39.3
200M TT: 14.7
30MIN TT: 17,467m

Goals: a 14 or sub 14s 200m, sub 39s 500m.

Today was probably my best overall result, 250cal workout done in 9:52, 5941m, power 353w, drag 89, rpm 94.

Well done on those - although I guess you have previous training as those aren't just "get on a bike and get those results in a few weeks".

Yes, I have been racing on the track for a few seasons, but I was badly injured earlier in the season in a crash (broken scapula, concussion). Purchased the bike erg to replace my smart trainer and try something new.

[Dutch]

Yes, I am (or was) a track cyclist.

Updated current PBs:

30min TT: 17,467
10,000m TT: 16:28
1:00 TT: 718m
200m TT: 14.1
500m: 39.3

Later this week I'll make my first attempt at the 4000m TT.

The 4k time will be interesting to see!

[mattrecc]

Yes, I am (or was) a track cyclist.

Updated current PBs:

30min TT: 17,467
10,000m TT: 16:28
1:00 TT: 718m
200m TT: 14.1
500m: 39.3

Later this week I'll make my first attempt at the 4000m TT.

The 4k time will be interesting to see!

So for some reason i did the 4k TT after an hour of z2. Ended up with a time of 06:22. Average power was 402, average power for the z2 block was 235. I think fresh I can definitely bring down the 4k time

[mattrecc]

Some new PBs this week:

4000m: 6:16.1
1:00 TT: 722m

Taking a crack at the 500m this weekend.

[Pull]

I am a senior bike rider that does distance rides 40-100 miles in bike events and generally train 80-100 miles a week. I try to do intervals 1-2 times a week and when raining or excessive wind I use my bike erg. What intervals are recommended for this type of distance riding? For outdoor intervals I may do 6x.25 mi. with 45 sec rest but not sure that is the best. My max HR is 174.