Thanks to Gareth for taking the time to talk us through his favourite Smart Trainer Session. If you'd like to see more from him, you can find his series of Turbo Talks via his own blog, or through his Instagram account.
FIT FOR 300 - 75 MINUTES WITH GARETH WINTER
Taking training seriously and devoting time to doing it right - Gareth Winter is someone who cares about how he feels on the bike, and how he can improve his performance. Ahead of our latest challenge, Gareth shared his favourite 75-minute indoor training session with us.
As cyclists, we are all equal but none of us the same. Once I stopped competing and comparing myself with others, I was able to make true progression. I created an ideal version of myself, set the bar high and now I race towards my goal.This is my favourite indoor session. If you're going to train indoors, I'm of the school that says push it, make it targeted and tough. Nothing really helps you find your limits quite so much as a hill climb, so, that's what this session is built to simulate.
Imagine you are at the foot of a climb and you’re already in your smallest gear. As the climb gets steeper your leg speed becomes slower. Made it through the first one? Great, coast down and climb it another three times.
The most important part. Before you hammer it, you've got to 'open your legs up' by slowly and bringing them to the intensity of the intervals.
- 2:30 | 40%FTP | 85rpm
- 6:30 | Start at 40%FTP and ramp up to 110%FTP | 95rpm
- 1:00 | 60%FTP | 85rpm
INTO THE INTERVALS
There's no pain-free way to do intervals - but don't get carried away. If you 'burn all of your matches' in the first few intervals, you'll pay for it later. Save your last match for the final interval and then 'burn the box'.
- 2:00 | 100%FTP | 95rpm
- 2:00 | 100%FTP | 90rpm
- 2:00 | 100%FTP | 85rpm
- 2:00 | 100%FTP | 80rpm
- 2:00 | 100%FTP | 75rpm
RECOVERY AND WARM-DOWN
Don't 'just stop'. Your legs will be burning with lactic acid. 'Spin them over' - to flush it out. Just like any climb, once you're at the top, you've still got to stay with the group.
- 5:00 | 60%FTP | 85rpm
Respect the warm-down ritual, it is vital for recovery. Focus on pedalling in smooth circles with good technique and let your heart rate lower slowly.
- 10:00 | Start at 75%FTP and ramp down to 25%FTP | 85rpm
WHAT I GET OUT OF IT.
Like any set of intervals, the ultimate goal is to extend your ability, by pushing yourself further, time and again. It's a tough set of intervals - really tough, but when I'm on the road at the bottom of a climb, I have the confidence and knowledge of what I can do, and what that feels like flowing out of the legs.
Go and get it done.