Train like Tom with this Wattbike Lactic Tolerance session


This session is designed to work Tom at his supramaximal level creating a lot of lactate which mirrors what happens during a game. This will help Tom to cope with the lactic acid build up more effectively. Tom uses a Wattbike Pro but depending on your ability it’s probably better to start off on the Wattbike Trainer. Remember – everyone has their own specific training zones so you may need to adjust the setting for your own capabilities. You can find out more by visiting www.wattbike.com


WARM-UP: • 3 min spin with several 5 sec bursts, resistance 1


BLOCK 1: • Set the resistance to 5 • 200m as fast as possible (aim for under 12 secs) – 50 secs rest - X 5 reps • 2 mins rest after last rep


BLOCK 2: • Set the resistance to 2/3 • 500m as fast as possible (aim for under 36 secs) – 75 secs rest – X 4 reps • 2 mins rest after last rep


BLOCK 3: • Set the resistance to 1/2 • 750m as fast as possible (aim for under 60 secs) – 90 secs rest – X 2 reps • 2 mins rest after last rep


Newly signed Wattbike ambassador Tom Youngs in action for England


“Training indoors is where the hard work


is done to achieve big goals on the track and the road. Te Wattbike offers training to power which is by far the most effective and efficient way for any cyclist to improve on a bike. Plus it has benefits across a whole range of other sports, rugby, football, sailing, the fact that you can train with a combination of power, heart-rate and cadence ensures that everyone can train at exactly the right inten- sity for any desired outcome.” “I have written a training plan that I hope


© CYBERTREK 2015


you’ll all enjoy. It’s to help improve your fit- ness with the aim of going faster against the clock. It’s suitable for specific 10 mile time trialists, Triathletes and people wanting to increase threshold/sustained power. I used the sessions to help me on the way to my British National Time Trial Championship wins,” said Joanna. Visit: https://wattbike.com/uk/guide/ training_plans/wattbike_10_mile_time_ trial_training_plan_with_joanna_rowsell to download the full training plan


Twitter: @leisureopps


BLOCK 4: • Set the resistance to 4/5 • 200m as fast as possible (Aim for under 22 secs) – 30 secs rest - X 3 reps • 2 mins rest after last rep


TEL: 0115 945 5450


EMAIL: info@wattbike.com WEB: www.wattbike.com TWITTER: @wattbike


FACEBOOK: facebook.com/wattbike Read Leisure Opportunities online: www.leisureopportunities.co.uk/digital 5


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24