Bill from Potomac, USA asks:You mention time during the week on an Ergo in addition to road time at relatively low heartrate. I assume Ergo is Ergometer (I have an indoor trainer) but what heartrate level are you suggesting?The Coach responds:Yes an Ergo bike. I use a Racermate Computrainer at home, and a dedicated Ergo Bike at the Lab. This part of the programme is neuro muscular not cardiovascular. Ignore the HR essentially. The aim is to develop the idea of a fast cadence in your brain.So pedal smoothly at 110-120 revs per minute in a gear of around 70 (42x16) to 75 (42x15) with flat road resistance only. Over a 30 minute interval like this I would average around 44 kms per hour. It is easy on the HR but fast on the legs. As you get stronger aim for a higher gear (that is some resistance). But it is not a hill nore a sprint effort. |