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Old 05-17-19, 02:59 AM
  #19  
Rooni
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Join Date: May 2019
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Originally Posted by taras0000
You need to be fit to get fast. Without a decent aerobic base, you won't be able to make it through a sprint workout.

This is a link to a post from another thread. You'll probably come across some similarities from your foray into rowing. If you have any questions, kepp them coming.
Thank you for the link.

I have swapped out a Watt Bike session for a rollers session as - a) i need to get proficient in riding rollers and b) i think it will really improve my bike handling skills and pedal smoothness. I also find them a tough workout and currently have no problem nearing my max heart rate.

My current session is 2x20minute watt bike warm ups with a 5 minute break in between.

Watt Bike 20 min Warm up:
5 minutes - 90rpm
2 minutes - 95rpm
2 minutes - 100rpm
2 minutes 105rpm
1:30 minutes - 110rpm
30 seconds - 115rpm
2 minutes - 90rpm
6 secs - rev out
1 minute - 90rpm
6 secs - rev out
1 minute - 90rpm
6 secs - rev out
2:45 minutes - 90rpm

Something I am struggling with on rollers is bouncing in the saddle at high cadences. Do you or anyone have any advice on how to combat this?
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