4 Fitness Building Training Sessions For Cyclists

– A new year, a new you. But that still involves
cycling, doesn’t it? Well I guess that goes without saying, but it doesn’t necessarily mean that you need to continue doing the same old training sessions
you were doing last year. So coming up are four
sessions that we can all do without any gadgets or any
electronics whatsoever. Fun, freedom, a little bit of pain, and ultimately better performance. What can get better than that? – Dan, I just need to correct you there, cause some of these you’re
gonna need to time yourself. Although, you can actually go analogue and that’s technically not electronic. – That’s what I meant. (zestful music) – This one is an old classic. Painful, but very fruitful in
terms of performance gains. So, find yourself a climb
that’s about five minutes long and repeat it on six occasions. But, to spice things up just a little bit, rather than just riding
hard, try a different style or technique on each of the six reps. Here’s some that we’ve done in the past. – [Voiceover] Rep one.
In the saddle, highest cadence, don’t
get out of the saddle at all on the way up. Perceived effort: eight out of 10. Rep two.
Out of the saddle, but try and hold it the whole
way without sitting down. Perceived effort: eight out of 10. Rep three.
Start this one in the saddle at a moderate intensity.
Only five out of 10 effort. Then gradually increase the
effort as the hill progresses until you are sprinting out
of the saddle at the top. Rep four.
Start off with a sprint out of the saddle for 40 pedal revs, then sit down and try and hang on. This will feel really
hard and you will fade, but that doesn’t matter. Just keep pushing as hard
as you can until the top. Rep five.
Another high cadence climb, but on this one you can be
in or out of the saddle. Perceived effort: nine out of 10. Rep six.
In and out. So start off in the saddle then get out, and alternate every 50 pedal revs. This will involve counting
but hopefully that will take your mind away from the pain, as this last one should be 10
out of 10 perceived effort. Cool down, head home,
recover, good job done. (zestful music) – Session two also involves
some specific cadence work. What you’ll need is a local circuit that’s around 16 kilometres
or 10 miles long, and has a mark around halfway round, so it’s something that you recognise. Warm up and then repeat then two times. Here’s where the specific
cadence work comes in. Start the circuit off spinning a good gear at a relatively high cadence, then once you see the halfway marker, for me it’s this junction,
change into a bigger gear and ride at a lower cadence. Then when you get back to the start, repeat this for your second lap. As you get fitter, maybe
if you have more time, add in a third circuit. When you’re doing this
session your effort should be around eight out of 10, so
something that is quite hard, but definitely sustainable for
the entirety of the session, and not flat out. Also try and remain in the
saddle as far as possible, there’s no problem with
getting out of the saddle occasionally to stretch
your legs, but this should, if possible, be a seated session. Depending on your fitness,
this ones going to take you around 90 minutes to two hours. Enjoy. (zestful music) – A good solid sprint
session can leave you feeling fast and strong without that general sense
of fatigue that you can get sometimes when doing longer
rides and longer intervals. Now to do this one, you
just need to start off with a very good warmup,
and all you’ve got to do are 30 sprints in the space of an hour. Now that might sound like quite a lot, but the fact is it’s only
one every two minutes, and it’s far fewer than you
would do in something like a criterium race, and
the idea, once again, is to make this as interesting as possible so that you don’t get bored. So vary all the sprints up, try
and do them a different way. So for example, you can do
some standing start sprints, some sprints from a higher speed, some low cadence sprints,
some high cadence sprints, some short five second sprints,
or some longer efforts. Some on a climb, some on a flat, even some at the end of a downhill. Whatever you do, the more
variance you can find, the better. Cool down, and you’ve done your job. (zestful music) – This final one is all about
steadily increasing tempo. Now you can do it over the
course of a 90 minute ride, but you could increase that to a couple of hours if you wish. The idea is that we build a
pace very gradually by feel over the course of the ride. We can include our warm up in this, so the first 10 minutes,
ride really steadily, keep your gears light
and your cadence high. Then, for the next 15
minutes, we want to be riding at a five out of 10 effort. Then, we’ll go to six out of 10. Then seven, then eight, then nine, and for the final five minutes, we want to be at a full
10 out of 10 effort. Hopefully if you pace it right, you should be full of energy
for that final effort. And that’s going to leave
you feeling really good and really motivated when you get home. As for the training effect, it’s going to increase our endurance, it’s going to increase our
threshold, but without leaving us doing those really boring
steady state rides. (pants) – You can let us know
how you get on with these particular sessions by
leaving your comments in the section just down below,
but we’d also love to hear of any interesting podes
and interesting sessions that you’ve used in the
past to help you get fit. – Getting fit is one thing, getting faster sometimes might require
losing a bit of weight. So if you need some tips
on that very subject then why not click for
a video just down there. Or to see our training playlist with all our training
videos in one handy spot, click just over there. – To subscribe to the
Global Cycling Network, click on the globe. There’ll be loads more training sessions coming for you in the future.

100 thoughts on “4 Fitness Building Training Sessions For Cyclists

  1. They say nobody can look bad in black……seems the gcn boys are throwing more theories out the window! Not even Matts pro level bike standing skills can save the day.

  2. Matt Stephens' sitting style at the beginning looks like a 'Commander Riker' gone wrong. Or is that some sort of marginal gain? Share your secrets with us, Matt!!!

  3. I'm working on training for a ironman triathlon (2.4 mile swim , 112m bike, 26.2m run). Would these be good to train with or do you guys suggest on doing more mileage/more steady state? I want a fast time but biking is my slowest element, and its 50% of the race? I need to get my heart rate down and finish 112 (180km) in 5 1/2 hours ish but still have gas in the tank for my marathon. Obviously you guys are cyclists and not triathletes but have any tips? Thanks!

  4. I like this kit…very snazzy guys! I could use something like that…all black hides the holiday indulgence. Smh. #delicious #cycletillidrop lol

  5. But the base…. THE BASE!… muahahaha.
    For me its impossible to ride 5min out of the saddle yet…
    I am still working on it, but I am far away from 5min…

  6. What about a fartlek? That can be done totally on feel and it's one of the most fun (and potentially very painful) workouts out there.

  7. Awesome stuff, Loved session 1 hill climb Rep#4 I think that smart bike probably makes the difference, is that paint job stock!!! on a serious note, are these a once a week gig or as many as manageable, or realistically for 90% of folk who don't have a personal trainer 2/3 times a week. Wot is that pose by Matt in the closing scene, shouldn't you have all picked your favourite "how to stand with your bike – pose"

  8. I notice that Matt was trying out as many of the sitting styles as possible in this video. Aces (not assos) for that!

  9. #torqueback Living and riding in rural S.W.Scotland most of the roads around here are particularly nasty in winter with runoff from farmland making it like trying to ride on a soupy layer of mud, slop and effluent which is not nice especially when combined with local car drivers that treat the roads like race tracks. (had too many near misses for my liking) I am currently building another training bike based on one of my Dawes 'crosser' frames and some spares that were in storage (Deore 3x drivetrain, Vuelta 'crosser' wheels and wide(ish) tyres) What training sessions would you recommend for winter rides on gravel tracks & forestry fire roads? as these are safer places to train in winter with no interaction between bikes and cars. 🙂 Cheers.

  10. Pretty cool LastyCam – but what's up with all that 'stuff' bouncing around between his legs? :).
    Nice paintjob though… I bet he designed that himself!

  11. I'm sorry I am finding it quite hard to find a climb '5 mintues long'. Next time Matt offers to do the graphics, politely dismiss him, sending him away to practise clipping in.

  12. Perfect sequence..!!! I learned a few new methods… ty for this update, surely it shall increase capabilities

  13. I picked up this one from a local pro and its great for criterium training. Handy if you have a power meter. Ride in Zone 4 for 5 minutes, bump it up to Zone 5 for 3 minutes, and finish with a 15 second all out sprint. Return to Zone 4 with no rest and continue the pattern. Complete 4 to 6 intervals in a session.
    Helps with lactic acid processing and recovery while still riding at a hard power output similar to what you would experience in a crit.

  14. This has been my favorite training video so far. I like how the training session examples were very applicable to all riders, including those training without HR and/or power. All of these sessions are very practical and can produce great fitness for every rider without being overly technical. Great job guys, love the videos!

  15. Lasty committed a crime there at the 2:58 mark. But what a nice paint job on the bike. I wonder who designed it.

  16. Love my 20/40 interval sessions. 20 secs hard sprint, 40 secs easy spin. 10x per set, 5 mins easy between sets, 4 sets total (plus 10 mins warmup & 10 cool down). Total 1:15 hrs, 40 sprints. So actually not that different from your "30 sprints in one hour" recommendation… just differently structured. And by specifying a length of time for the sprint, I find I can't just let them get gradually shorter as I get more tired.

  17. This Over/Under cadence workout is great! 3x20km and I have really enjoyed! good for tt preparations and more varied than ss/threshold sessions:)

  18. Dear Matt Stephens, unfortunately analogue is technically electronic. No 1 and 0's involved in the data transfer from sensor to display but still lots of electricity flowing. #factcheck

  19. 3:20
    I'm sorry if this sound like snobbery or something, but are you suggesting that 8/10 effort on a road bike will amount to 21kmh (13mph) average speed? That seems pretty low, especially on a circuit you know well. Judging this as MTB rider.

  20. I really like the video,no electronics or power meters .I have a simple cycle computer that tells how fast I am going and my average speed which can be depressing.The hill reps were my favorite .I always say hills make you strong.I also call them the great equalizer ,in other words anyone can fly on the flats but put them in a climb and things can really slow down!

  21. OK GSN: Today i wheight 92 kg and i take your advice,
    One day hill repeat one day flat corse. Objective 80kg and Mendola Pass,Tonale Pass, and oder Dolomites passes (sorry for my grammar)!!!Ps I live in Italy(Dolomites) and i try to upload all my rides on STRAVA.

  22. My tip for getting fit is to choose a route to work you don't really have enough time for, and just floor it the whole way.

  23. hey GCN
    I' ve got a question. What would have you done in autumn in the alps, if there would have been snow on the streets? 😨❄

  24. Glad to see Gcn do this video. It's very similar to the training I've done for much of my return to cycling. Well done!

  25. @GCN When doing hill reps what sort of gradients would you suggest these are done at for a intermediate cyclist?

  26. A tall frame is what I like the best because my leg has less bend in it at the bottom of the cranking and I feel like it more power when I have less bending my knee at the bottom of it is this so or not

  27. Wait wait i am so confused someone help me wat gear shud i be on the front high or low ??? 😥😥😥😥 It is making my head soin

  28. brilliant training tips… as cycling beginner, is it suffice to simply go through a weekly cycling training via distance or increasing the distances? example week 1 – 3km, week 2 – 5km, week 3 – 8km and so on? will this help to increase stamina, leg strength and endurance in cycling?

  29. Probably very interesting but I really do not understand why you are completely dressed in black. Ever heard of road safety. You should wear at least a bright jacket so you are more visible to oncoming trafic. All your effort is blown away if you get hit by a car.

  30. I thought that there are so many videos by these same guys on cycling….but then I looked at the channel name 😑

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