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Apart from just going out for long rides (which I don't really have the time for just now), what could/should I do in, say, a 1hr gym session each day for the next two weeks? I'm thinking sprint/interval sessions on the gym bike? Something along these lines (from [url= http://sportsmedicine.about.com/od/sampleworkouts/a/30sec_sprints.htm ]HERE[/url])? I do have an OK base of fitness to build on...
# Warm up. Before sprints, warm up thoroughly with easy exercise for 5-10 minutes. Perform the same exercise you will be using for your sprints.
# Sprint. Perform your first sprint at about 60 percent max intensity. If you feel any muscle tightness or joint pain, back off and continue to warm up.
# Recover. Recover for 2 minutes by slowing to a comfortable pace, but keep moving. This can be an easy jog or a walk, depending upon your fitness.
# Sprint. Perform your next sprint at about 80 percent max intensity.
# Recover. Recover for 2 minutes.
# Sprint. Perform the remainder of your sprints at 100 percent max intensity or all-out efforts of 30 seconds. You should be pushing yourself to the max for each one.
# Recover. Recover for 2 to 4 minutes after each sprint to allow your breathing and heart rate to slow to the point that you can hold a conversation without gasping.
# Repeat. Repeat the sprint/recovery routine 4-8 times depending upon your level and ability. For your first workout, you will want to stop at 4 sprints. That's fine. Try to build up to 8.
Molgrips and iDave to the thread please? 😀
you are clearly over thinking this...
😆
I'd recommend lots of long rides...
Oh.
Maybe get some climbs in; repeats of Swains Lane up Highgate way? That's a real bugger that one. Short, but very steep. Good few loops of that several times a week should build up climbing legs. SS FTW...
At least get a couple of longer rides in per week. 50-60 miles on rolling terrain.
Yer off-road skills are fine. No worries there. But it's more about endurance than anything.