Riding outside is almost
always preferable to pedaling inside,
says Coach David Ertl . . .
Yes, he's speaking
our language! Coach Ertl
is a longtime cyclist who knows how much we all love to ride the road.
But sometimes stuff happens to make outside riding impractical or even
risky. In northern climates, winter weather can mean weeks of
disrupted, unproductive or even impossible road riding.
That makes indoor training
the next best thing ―
and infinitely better than not training at all
―
IF you train smart on the days or nights
you're forced to (or choose to) pedal indoors.
Coach Ertl's
Indoor Training for Cyclists eBook
ensures that you have the expert information you need to set
up a maximally effective training plan.
You'll find the Coach's authoritative advice for
choosing and using all the various types of indoor trainers and
stationary bikes (rollers too). He explains the
specific techniques that ensure you get the most benefit from
indoor training sessions.
►PLEASE NOTE:
Indoor
Training for Cyclists is written for the person training at home. If
you will be training in a Spinning-type program at a health club, the eBook you want is
Keep It Real ― In Your Indoor
Cycling Classes!
Importantly, Coach Ertl
makes a strong case that indoor training is NOT for winter only. It
can be used anytime to get a productive workout when outside conditions or
life's commitments prevent a "real ride." But certainly, winter weather is a
key motivator.
Then it boils down to 2 essential
questions:
Coach Ertl answers
both concerns with his . . .
50
Indoor Cycling Workouts!
That's right, 50 distinct workouts ― each designed to
advance your cycling fitness in an important way, including:
-
Leg Speed Workouts
-
Endurance Workouts
-
Tempo Workouts
-
Threshold Workouts
-
Anaerobic Workouts
-
Strength and Power Workouts
-
and, of course, Recovery
Workouts
CLICK to
see a sample workout page (PDF)!
"Almost all of the workouts in this
eBook are fairly intense to very intense," says Coach Ertl,
explaining that most also are accomplished in an hour or less.
"Indoor workouts should be more intense than what
you would do outdoors, because you don’t want to spend as much time
training indoors. While a 3-hour ride outdoors on a nice day is fun,
grinding away for an hour indoors seems longer. Therefore, keep your
indoor workouts short but keep them intense so you get a worthwhile
workout."
If you are serious about improving your
cycling fitness, you won’t hesitate to hop on your indoor
trainer if that is the only way ― or the best way
― to do a workout on a given day (or night).
This eBook is dedicated to
making indoor workouts the best they can be!
$14.95
eBook
Most of these 50 workouts
contain some sort of intervals. Intervals are periods of harder efforts followed
by periods of easier efforts. The harder part of the interval is intended to
push your body to a higher level of exertion than it is normally used to. This
has the positive effect of improving your strength, cardiovascular fitness and
your energy systems (aerobic, anaerobic).
All workouts have
a column indicating the zone you should be targeting, both for the hard part
of the interval as well as the recovery period.
If you are using your
personal rating of perceived exertion (RPE) or power (watts) as your gauge,
start the interval and maintain at that level of exertion.
If you are using
heart rate, though, you need to be aware that your heart rate has a 20-30 second
lag from the time you start your interval to the time it catches up to your
effort. For the first few intervals, it may take as long as a minute before your
heart rate is able to get up to your intended level. So for the first 30-60
seconds, you will need to guess at the appropriate effort level until your heart
rate catches up.
If you have over-shot your predetermined heart rate zone you will need to back
off during the remainder of the interval until it is in the appropriate heart
rate zone. If after 45 seconds your heart rate isn’t as high as you want it to
be, you will have to increase your effort until it is.
With some experience
you will soon be able to zero in rather quickly on the appropriate effort level
needed to get to your desired training zone.
One caveat to this:
If the interval is one minute in length or less, and they are as short as 15
seconds in some workouts, then heart rate is not such a good indicator of effort
because of this lag. Therefore you will have to rely on the RPE method and go
more by feel instead of heart rate.
(Next, Coach Ertl charts 50 workouts
― minute by minute with effort zones,
pedaling resistance and cadence to produce a full range of fitness development.)
CLICK to see a sample workout
page from Indoor Training for Cyclists (PDF).
$14.95
eBook
