Bike Training Videos | Road to Paris

Bike Training Videos #6: Road to Paris

“Road to Paris” is the latest in our series of bike training videos that are perfect for turbo training workouts. Take out your anger at the doping era by completing a tough 30 minute threshold session clean!

If you wish to be out front, then act as if you were behind

Lao-Tsu, 6th Century B.C.

This slick documentary produced by Nike in 2001 starts with this typically Armstrong-esque quote from Lao-Tsu. Watching this cycling film now, you can’t help wondering if soon Lance will be behind bars for perjury.

“Road To Paris” follows Armstrong and Johan Bruyneel through the now legendary winter reconnaissance rides in the Alps. This film gives a good insight into Lance Armstrong’s winning mentality as the team develop form and race practice through the early spring classics. The team improve through efforts at the Circuit de la Sarthe, Gent–Wevelgem and Paris–Roubaix before culminating in the Amstel Gold Race, the final spring classic.

Armstrong targets the win at the Amstel Gold Race as a test of his form and the cohesion of the team – will he win? Watch this classic cycling film to find out!

Bike Training Video #6: Road to Paris

Turbo Training Workout: Endurance

Session Goal: The goal of this session is to take out your anger at the futility of doping by completing a tough 30 minute threshold session clean! By teaching your muscles to process lactate better this session helps build your ability to complete long rides that feature intense climbing efforts.

Set up: You’ll need a cadence enabled bike computer for this session. As usual get a towel and water bottle set up before you start.

Warm Up:

  • 5:00 Pedal smoothly at 90rpm
  • 10:00 Seated alternate 80% of work effort from right to left let every 1:00 minute, start with weakest leg

Main Set:

  • 30:00 Zone 3 RPE 13-15 Alternate between 70 RPM and 100 RPM every 5:00 minutes

Cool Down:

  • 5:00 progressively easier gear finishing in easiest gear, maintain 90rpm

Borg Scale: Rate of Perceived Exertion – RPE 6-20

To measure your turbo training efforts and easy low tech way to control yourself is using the Borg Scale of RPE or Rate of Perceive Exertion. The turbo training workouts above use this scale:

  • 6 – 20% effort
  • 7 – 30% effort – Very, very light (Rest)
  • 8 – 40% effort
  • 9 – 50% effort – Very light – gentle walking
  • 10 – 55% effort
  • 11 – 60% effort – Fairly light
  • 12 – 65% effort
  • 13 – 70% effort – Somewhat hard – steady pace
  • 14 – 75% effort
  • 15 – 80% effort – Hard
  • 16 – 85% effort
  • 17 – 90% effort – Very hard
  • 18 – 95% effort
  • 19 – 100% effort – Very, very hard
  • 20 – Exhaustion

Bike Training Videos

Check out the other workouts in our Bike Training Videos series:

Bike Training Videos |A Sunday In Hell

Race Merckx to Roubaix

  • Workout Video: A Sunday in Hell
  • Workout Length: 2 x 45 minutes
  • Workout Goals: Force and Strength

“A Sunday in Hell” tells the story of Paris-Roubaix cycling’s most fabled race.

Bike Training Videos | Mark Cavendish Human Missile

Go Faster with Cavendish

“Mark Cavendish Human Missile” documents Cav’s struggles in 2009 and his subsequent redemption at the 2010 Tour de France.

Bike Training Videos | Bradley Wiggins A Year in Yellow

Weight Training with Wiggins

  • Workout Video: A Year in Yellow
  • Workout Length: 66 minutes
  • Workout Goals: Force and Core

“Bradley Wiggins a Year in Yellow” follows Bradley Wiggins through an historic year as he wins the Tour de France and Olympic Gold.

Bike Training Videos | Stars and Water Carriers

The Italian Job

Stars and Water Carriers follows the 1973 Giro d’Italia as Eddy Merckx races through the Italian Alps in search of his 4th Maglia Rosa.

Bike Training Videos | British Cycling Road to Glory

Your Road to Glory

“British Cycling Road to Glory” is a five-part documentary following an historic year for British Cycling and Team Sky.

Bike Training Videos | Road to Paris

Ride Clean!

“Road to Paris” follows Lance Armstrong as he pursues his 3rd Tour de France victory in 2001. Take out your anger with this tough Threshold session!

Bike Training Videos - Bradley Wiggins A Very British Champion

A Very British Champion

“Bradley Wiggins a Very British Champion” follows the self styled Kid from Kilburn to Tour de France victory.

Bike Training Videos Orica GreenEDGE

Aussies Abroad: Orica GreenEDGE

  • Workout Video: Orica Green EDGE
  • Workout Length: 50 minutes
  • Workout Goal: Muscular Endurance

“Aussies Abroad Orica Green EDGE” tells the story of how Australia’s dream came true; the birth of it’s first World Tour cycling team.

Turbo Training Work Outs in a Binder

These turbo training sessions are adapted from an excellent resource we recommend you buy; Workouts in a Binder for Indoor Cycling

Features:

  • Sweat proof lamination
  • Compact format rests on handlebars
  • 60 sessions building skills, force and endurance


Sportive Training Plan

Free Sportive Training Plan

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