During these winter months I am currently attending the gym 3 times a week. On each of the days I start my training on an exercise bike with the following:
- 5 minute warm up
- 30 minutes, 1 minute hard, 1 minute recovery
- 5 minute warm down
I am using a specific interval training setting on the bike. I preset the training to level 15, which is a high resistance and as much as I can take.
Hard is a cadence of between 80-90rpm high resistance. Recovery is a cadence of 60prm and the resistance backs off considerably, I imagine to approximately level 7.
My heart rate towards the end of the session reaches 170–190bpm, and I am working flat-out. I turn 30 in March, am 5' 8" and weigh approx 168lbs.
Does this training routine seem sensible for building strength and speed on the mountain? Should I be changing up the training with other types of bike training?
It is also worth noting that after the interval training I perform free weight strength training too.