Hey everybody, sorry it's two days late. More technical issues, unfortunately. This video explains as much as I can in 15 minutes about improving cycling speed and time trial performance.
Hope it helps!
Warm up, as below...
5 MINS ZONE 1 80RPM
WALKING PACE
EASY BREATHING
5 MINS ZONE 2 90RPM
A LITTLE MORE EFFORT
LEGS TURNING FASTER
WAKING UP
5MINS ZONE 3 95 RPM
STARTING TO RAMP UP
BREATHING RATE HIGHER
LEGS FEELING THE EFFORT
SWEATING
3 MINS ZONE 4 100RPM
HEART RATE UP TO 80-85%
FEELING THE LEGS MORE
THIS IS ALMOST TT PACE
30 SECONDS EASY
CATCH BREATH
SHAKE LEGS OUT
EASY GEARS
30 SECONDS @ 90% MAX EFFORT
SIMILAR TO STARTING EFFORT
AIM TO GET HR UP TO 90% OF MAX
LEGS MOVING OVER 100RPM
SHOULD FEEL LIKE AN EFFORT
PEDAL GENTLY UNTIL START. Good Luck!!!
For all enquiries, please do not hesitate to drop me an email. info.chrisopie@gmail.com
My Details
Chris Opie
178cm
76-79kgs
For coaching enquiries please follow this link [ Ссылка ]
All of the following equipment is available from [ Ссылка ]
Bike Details
MTB:
Frame and Shock: Size Large Lapierre XR 29" FULL CARBON ULTIMATE 100mm travel FOX FLOAT DPS FACTORY KASHIMA 2 POSITION REMOTE 190X40 220psi
Fork: FOX 32 STEP CAST FACTORY KASHIMA ORANGE 29" BOOST 100MM 80psi
Bar: FSA SLK CARBON FLAT W: 740mm Ø: 31.8mm
Stem: LAPIERRE ALLOY 7° 60mm
Seatpost: Lapierre Carbon 400mm
Groupset: SRAM XX1 EAGLE BLACK CARBON 12 Spd 10-50t Rear
Wheels: LAPIERRE CARBON XC 29'' BOOST
Brakes: SRAM LEVEL TLM 180mm/fr/160mm/rear
Crankset: SRAM XX1 EAGLE BLACK CARBON DUB 38 tooth ring
Tyres: Maxxis Ikon/Maxxis Ardent
Saddle Height: 740 mm
Weight: 10.5 kgs
ROAD:
Bars: FSA 420mm
Cranks: Rotor InPower 172.5mm
Frame: Colnago Concept Disc (Size 50s)
Groupset: Ultegra Di2 + Ceramicspeed OSPW
Saddle: Fizik Arione
Stem: FSA 130mm
Tyres: Hutchinson Fusion 5 Tubeless (28mm 70 psi)
Wheels: RSP Calavera 35mm Carbon (Featured here with Aerocoach Aeox Zephyr)
Saddle height 75.5cm
My Kit
Jersey: Castelli Aero Race 6.0 (size M)
Helmet: Met Trenta (Size M)
Shoes: Bont Helix (Size 45)
Shorts: Castelli Aero Race 4 Bib (Size M)
Cameras: Insta360 ONE R & Gopro Hero 5 Black
Me
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