Functional Threshold Power - FTP is the average power you can hold on a bike for 60 minutes before “blowing up”. For practicality, we use a 20 minute test and use 95% of this extrapolated to 60minutes. All power mode training on Skillbike uses FTP, and Skillbike form classes follow FTP training zones. Personalised programmes should be based upon FTP too, as it dictates the body’s training zones. Repeating the FTP every 6-8 weeks keeps training effective.
3. Plan Your Workout
Your workouts should be planned from power, through speed, to stamina, and then a day off and repeat. It’s fine to do multiple days at each point - what matters is the order. There’s no need to suffer every day. If you are expecting to achieve a certain level, make sure you commit. But if after a good warm-up and two attempts, your session goal seems to be unachievable then turn that day into a rest day.
4. Power Training
Power training on Skillbike follows the same rules as training with weights: short sharp efforts with long recoveries. Skillbike power classes also include a period for improving force production or strength as a method of building absolute power over time.
5. Speed Training
Skillbike speed applies to leg speed rather than bike speed. The velocity at which the bike travels depends on leg speed, force production, terrain, and body weight. It’s important to have the ability to adapt leg speed on the bike to deal with terrain, and it’s even more important to be able to push a high power with that high cadence. In the speed series of programmes you will see a few angles being adopted, with the key ingredient being leg speed - not bike speed.
6. Stamina Training
When we talk about endurance, we refer to a rider’s base. This is a key factor when training on the bike. Most of this type of training happens in the winter months when we are not required to be fast, and it gives us the chance to improve on our potential. The bigger the base, the taller the pyramid - with ultimate power production perched on the top.
The most important factor for a road rider - after fully inflated tyres - is smooth gear changes and correct gear ratios. Skillbike has the ergonomically correct position for the gear levers, and the ratios are semi compact with a 13/28 cassette. The gear you use dictates the leg speed, and as I’ve already said leg speed is very important in power production.
Slow legs require a more force per revolution to produce the same power as faster leg speeds (which require less force production for the same power output). Therefore slower leg speed creates more strain on muscles.
8. Use Apps to Support your Workout
“If it’s not on Strava it didn’t happen…..”Every Skillbike workout will automatically be added to Strava as long as you’re logged into mywellness
. You also have the added benefit of being able to ride outdoor routes you have planned. Simply log in, and your pre-planned routes will appear. Skillbike can adapt to give you an authentic outdoor feel in an indoors environment, with incline up to 15% and decline to -3%.
9. Cross-Train Off The Bike
Doing some strength or body weight training can decrease injury risk, reduce risk of osteoporosis, improve posture, and really improve performance on the bike. I highly recommend skipping two bike sessions in favour of the freeweights or functional zones. Remember, cycling is uni-directional but our bodies move in multi-directional planes. If you never train those planes, you’ll leave yourself open to weaknesses in these areas. Training them makes us 100% strong and ready for anything.
Bonus Tip: Music!
Music can make cycling sessions more productive and more fun. A higher tempo can really help keep your leg speed at the 90-95rpm sweet spot. Lower tempo will naturally slow your cadence to help you with strength workouts.