Got an hour? Two more tried and tested ergo sessions.×

By Dan Strauss

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Last year I wrote a piece on how ergo training is horrible, but that it works. I detailed three different one-hour sessions for you to try. Have a read if you haven’t already.

Here’s another couple of sessions that I have been using so far this year. I’m not a coach, but they seem to work for me and replicate race conditions quite well.  I recommend using the Lemond Revolution.

I’m a big advocate of sessions that are simple, and painful but achievable. Both sessions involve a 20 structured minute warmup, 30 minute main-set and 10 minute cool-down. They should be easy to remember as each main set is structured around 5 minute sets.

The first session “The Longest Twenty Seconds of Your Life” is essentially a sprint session that is useful in replicating the last part of a road race, or most of a crit.

The second session “Building the Pyramids” is useful for hilly races or when you’re in a break.

Enjoy (or don’t).

The Longest Twenty Seconds of Your Life

20 minute warm-up

            10 minute easy spin

5 minute seated strength effort at low cadence ~6orpm

5 minute high cadence ~100rpm

30 minute main set

            3 sets of:

5 x 1 minute rolling 20/40s (20sec MAX seated sprint, 40sec easy

5 minutes tempo ~70% recovery

10 minute cool-down

 

Building the Pyramids

20 minute warm-up

            10 minute easy spin

5 x 1 minute strength (~60 rpm) / 1 minute fast spin (~110 rpm)

30 minute main set – Rolling pyramid of 5 minute sets

HARD is the hardest you can go for that period of time.

EASY is soft-pedalling, like descending before climbing.

3min HARD / 2 min EASY (5min)

2 min HARD / 3 min EASY

1 min HARD / 4 min EASY

1 min HARD / 4 min EASY

2 min HARD / 3 min EASY

3min HARD / 2 min EASY

10 minute cool-down

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Dan is one of our team riders and also runs a bespoke cycling company called Soigneur