Tempo substitute?

Expert Discussion Advanced Sprint Training
1

Can fast paced stationary cycling, ie 120rpm+ be used as a tempo substitue?

I can currently only make the track three times a week.

My current training program is this, any help or suggestions?

Mon - Speed.
Tues - Heavy weights, cleans, squat, bench, lat-pulldown.
Wed - Swiss ball workout (abs) + stationary bike 120rpm, light low resistance for 30mins.
Thurs - Speed/Spec end.
Fri - Same as Wed.
Sat - Tempo.
Sun - Rest.

I was thinking that fast cyling with low resistance would keep the legs moving at speed without fatiguing them too much.

Thanks.

J

2

You can swim 200m w/ short rest to sub w/ tempo
for track work. I know the bike helps me when I go above 120pmh.

Just keep the HR up for 30 minutes.

This should help.

Take care

Kenny Mac~~~

3

What is a good interval training protocol for the stationary bike to get a good aerobic workout without building up too much lactic acid in the quads?

I usually do something like 10x30sec above 110RPM at the highest difficulty (level 12), with 30 sec of rest in between. Causes too much lactic acid buildup!

4

David, are you trying to increase your cardiorespiratory fitness? I ask since your sessions seem too intense for tempo. When using tempo for recovery and maintenance of the capillary bed, the muscles are activated to a level that allows sufficient increased blood flow, but only stresses the muscle at low intensity. This may only stress your cardiorespiratory system at a low-moderate extent. For cycling you may have to extend your rest, or lower intensity if not aiming at cardiorespiratory.

However, I don’t feel my hams or glutes well on the bike and due to shin soreness I use the pool. I cycle my legs through the water, and although this is very different to muscle recruitment on the track, I still feel my hams, glutes and quads working; the muscles I’m most conerned about for recovery.

5

Yes I am just trying to increase my cardiovascular fitness for rugby through use of the stationary bike. I can’t run at the moment due to injury (normally I would just run normal tempo protocols which is low intensity to promote recovery and stresses my cardiovascular system quite well when I use 30 sec rest).

However I’m trying to decrease the lactic acid buildup since its forcing me to stop after a few reps. Would it be better to use a lower intensity and lower rest times?

6

Yes. Lower intensity and shorter recovery breaks.

7

I agree with coach Francis lower intensity and shorter recovery times allows you to have a great workout without the cost of a high intensity workout. Remember that there is a such thing as a lactic threshold workout but this doesnt sound like the time to do that especially with an injury. nothing can quite simulate the track but for a good low impact workout which allows for a high HR for appx 30 - 45 minyour bike workout on abike or pool is great I would even say incorporate a pool workout into your normal workout routine gives the muscles time to recover because of the zero impact of the pool but still have the HR levels you want from a good tempo workout

8

For variety David you could use a low intensity Fartlek approach with shorter breaks