we're on the paso de cadena in Alta Badia and we're going to a progressive effort it's gonna be a good one enjoy thank you very much James hopefully we will welcome to a GCN real-time training session as James has said we're riding up the be Paso Gardena it's 5.9 kilometers long an average rating of four percent so it's going to be a quick one over and done with in just 20 minutes so Chris what is in store for us so this is one of my favorite sessions that you can do early in the morning or before a race or an event and it's kind of like a long warm-up really because you'll start out real gentle like we are now at a walking pace so if you're tired first thing in the morning is to breathe and then we'll pull right up towards a max intensity effort and that'll be really invigorating nice I like it if you have a smart trainer like we have Cruces on the elite three vote I'm on the elite dareto and you can actually set them up so they will take you through a ramp scenario whereby the intensity and the resistance increases in every 90 seconds but it's in about you Chris I'm going to old school I'm gonna use my gears on this time so if you've got a normal trainer and you can do it exactly the same fashion you know what's I I'm doing the same let's just I've been out on the road then isn't it four on each so we've got 20 seconds until we've dark to increase intensity what's gonna be coming out first Chris so we go through 90 seconds ramp increases so every 90 seconds the intensity will change a little bit and we'll take it up a notch to start with we're gonna ramp up our cadence in eight seconds and that will increase our breathing rate and our exertion and we're gonna be internet level at number two okay so here we go they're 80 rpm just a small increase to start with to a very very gentle introduction I quite like that yeah this is great on tired legs or if you're not feeling particularly fresh on any given day it's a real real good warm-up and by the end of it you actually feel a lot better than when you start guaranteed nice that's the kind of training that I like all your money back haha right there so what kind of intensity then is should we be feeling it like heart rates is that gonna be creeping up at all well it will be throughout the session certainly as you increase your cadence right now you should be feeling like we go for a steady walk you know the sort of intensity you could do all day even if you run out of food or re cuz we're on the lower slopes of the garden and our just leaving town it's a beautiful climb isn't it absolutely fantastic I'm what a day to do on if you are joining us early in the morning then that is an inspiring sight to set you up for the day and no mistake so just 30 seconds now until the first really increase in the ramp will take from a neck exertion level a warm front to oh I think I can manage to now even though this is just a 20-minute session remember to keep drinking as you go through it because you will get sweat on towards the end so you want to keep on top of your hydration there we go cadence up to 85 now probably keep it in a very similar gearing but because we're petting them a little bit faster on the same gear you'll be trying that little bit harder and then you have an exertion level of two which is again in sort of exertion you can keep up for most of the day if you had to the thing I like most about this session is it really eases you into it before you have to try hard towards the end but by the time you finish trying hard and you recover you'll be ready for whatever event it is or whatever session you're gonna plan next or just for the day ahead yeah this is as you said the ultimate warm-up isn't it so if you've got a race that's gonna start fast like a time trial or a crit this is exactly the kind of thing where gets your body working really hard without actually making your legs hurt very much so it's a a very gentle introduction get your body working super hard so off the back of this you could just leave it there or indeed you could do another indoor training session as well and this would be the perfect warm-up yeah it's pretty much the warm-up over to follow throughout my career because after five minutes of easy spinning between the end of this and starting the event it gives you enough time to really breathe deep and get ready for what's ahead but also your legs are open your lungs are open and you're just feeling really good okay who got another ramp increase coming up in just 10 seconds and the best thing about the increase rate on this one is every 90 seconds you know you've got something new tire sets a target and really helps to tie and go quickly there we go up to exertion level three now same speed on the legs same cadence you trying that little bit harder and this will start to feel like you're sort of outdoors right now sort of temper that you might hold for you know a longer ride start to hear the turbo cheering the drone a little bit more as you can hear some more intensity going through the flywheel got soothing noise actually yeah you can feel my breathing just start to increase a little bit I can feel like I'm doing a bit of work now my core body temperature starting to rise I feel like I'm just dying to open up my heart rate shot up from a hundred right up to one hundred and twenty four and I 125 so you start to feel this really having an effect and your body's really starting to open up thirty seconds left now but it's progressive it's gentle it really eases you into it and it really enables you to adapt to each level before you push on to the next one above okay ten seconds now until the next increase on our ramp so get ready for it up again so cadence up to 90 this time this is the first time we're really psyched to pedal a little bit quicker and your exertion is going to go up to a number four so that's the sort of pace that you're gonna hold for a couple of hours if you're out on the road and you're refilling your breathing that you'll have to take deep breaths between each sentence I think the temptation here is going to be to go too hard too soon so just make sure you look at that effort level and make sure that you're not maxing out too soon this isn't about an all-out 10-minute pain session at the end this is as Chris has said a gentle introduction to open you up you know I'd almost described this as a real good feel good session because when you get off the turbo you do feel better so if you're having a bad day and you just need 20 minutes to clear your mind this is perfect for that because it's a good confidence booster as you build up towards your max intensity without shocking your body and that kind of session should not be underrated because there are days when you just feel tired yeah and you feel like you should be training and actually this will just sort your head out and make you feel good I'm ready to go on the bike on the later on off the next day eight seconds now before we take it up a notch again and Mahara is 132 now so you're really seeing the increase from the previous effort into this one there we go effort number five I'm going to the big ring what size a bit keno Rackham so this is the sort of effort that you could do for a short endurance ride you really start to feel it on your legs you can start to feel the load of the turbo but because you've got a nice light cadence it's not uncomfortable and you can still talk like this but again you have to see those deep breaths it is hard to stewing grit sorry distinguish between the intensity changes to start with but by the end of the 90 seconds you'll know that you've gone off a notch it's also a great way of really getting in tune with your body isn't it because yeah you don't need your power meter on this you don't need a heart rate monitor every time you change gear or increase your cadence you really think about it you can feel your body start to work a little bit harder listen to those telltale signals like your breathing rate increasing maybe feeling like you're just about to start to get a sweat on you can certainly hear that my breathing rates increased it's a real morale boosting session it's a sort of session that you finish and you want to do something else because you feel good for it and because it's so short it's really easy to cram into any sort of day even if you're really busy five seconds there until the next ramp here we go he's in the big ring no I'm up there so my heart rates just under 149 so you can see that last 90 seconds is really pushed it up we're getting up towards the sort of power you can do from 90 minutes that sort of feeling so you feel your legs a little bit now you know that they're pushing they're conscious of every pedal stroke but nothing's hurting yet you know where I will definitely be using this session Chris so when we go away to a trade show and we spend hours every day walking the halls scaring for new tech you come back to the hotel for an evening and you want to ride your bike but your legs are tired this will be perfect yeah it really would be sat on a dodgy exercise bike in a hotel gym getting pedaling away the fatigue of a day on your feet and leaving yourself feeling good and reminding yourself that you are a bike rider brilliant yeah and you really gain that connectivity back with your legs again because it's solid 20 minutes of ramped up progression and like you said before you don't need any high rate monitors power mate monitors you can do it on anything just all G Hotel exercise bikes yeah yeah the way forward people always look a little bit scared when I'm in there sweating profusely in GCN cycling kit and then you get on the bikes okay there we go this is number seven there so all right sevens getting quite serious Keenan's 95 so didn't actually need to change gear then as you can see the timer is ticking down consistently at the top just nine minutes and ten seconds to go I can really feel like I'm starting to do some work now yeah my hora is 150 now which is the highest it's been so far and seven-year really aware you're purling so if you've got dull achy tired legs because you've been on the bike the last few days this is where you'll start to feel that that's fatigue let's stick with it because the more you warm up the muscles throughout this effort it's a better feel and certainly when you're ease off after the final ramp I promise you'll feel good yeah and if your legs are hurting just take a look at that view if that there's a numb the pain then I don't know what does what an incredible place to ride your bike 25 seconds now for the next ramp and then we'll be up into the sort of intensity that you don't really maintain for that long on the road maybe if you were to really push on for an hour you'd be up around the level 8 on the perceived exertion scale so we're getting close to the threshold now then I guess yeah we're ramping right up so I would say in reality right now you're gonna be around 80 percent of your threshold so like high zone 3 mid tone 3 and over the next three minutes we'll slowly get right up towards special there you go that was that was it then we missed it sighs 15 seconds I was there mate sorry suffering away gently next to you 95 RPM that's fast feet for me well that's really good for that connectivity on the legs and the bike but I hope you feel really smooth when you get back out on the road and that's a feeling that actually you can't underestimate how important it is that's the feeling that feels good when you're out in the road and you feel fast and fluid and that's what this session is really good for it's getting that fluidity back it's soup less if you like 40 seconds to go I already sweating that yeah I am 255 so that's getting up there as well I'm breathing hard breathing deeply just 25 seconds to go now until the next ramp this is where start to get serious yeah I can feel my legs a little bit they're a bit time coming into today but it's not uncomfortable beasties waking them up isn't it yeah just reminding them what they're capable of doing without being too taxing so five seconds to gain a alright 160 right same cadence but we're just trying a little bit harder now so another gear up this now is basically your your FTP style effort so yeah you kind of 30 minutes a 60-minute time shot power as it were higher it's really gonna climb there as it gets warm good time to turn your fan on if you've got one I'm having to really concentrate now Chris yeah meeting maintaining this kind of cadence this kind of intensity yeah it's not necessarily the most natural cadence for this effort is it nope but because of it because you're forced to do something can be conscious of that effort when you back down and you start to ease off you really feel better for it getting outside your comfort zone makes you more room more comfortable when you're back in it I can't even speak anymore No so my heart rates getting up to the 170s now there's another 30 seconds into the next ramp 23 seconds and this will be our last ramp right potentially I'm try and run it through my head side this might be the nine hour half five seconds to go this is where all the good works done so stick with it restart to dig deep okay here we go ten out of ten so get them maintaining that same cadence shifting up a gear so I'm over Thresh although I don't have to really break this interval down so don't get daunted yeah thirty-second chunks I find helps well that's right because we're now a third of the way through here we go you're next 30 seconds starts now really focus on your breathing your heart and lungs will do their job but being conscious of how you breathe and position yourself on the bike make it easier my heart is 180 yeah keep that core rock-solid resist the temptation to rock and roll you're nearly there doing really well okay last 30 seconds stay focus they let like Hayden straw stand that I could drop okay ten seconds to go now nearly there why this is it you read on squeeze over that special part a well over it for this final effort and this is the one where you're really gonna feel the benefit from this is 10 plus really Mahara is nearly a hundred ninety nine suggested seventy seconds to go keep that Kalin's about a hundred say same gears before for 119 all right as soon as this one finishes then it's time to cool down completely it's 50 seconds to go just stick with it trust in the process of this warm-up a very thorough warmup 40 seconds and if you don't feel alive by this point in the session probably not trying hard enough or if he starts build dead yeah you might have gone too hard 30 seconds to go [Applause] if you're using a parameter 120 plus if you FTP that's what this is roughly nearly there everyone ten seconds come on hold that keeping sup there hundred night one heart rate four three two one oh honey joy oh right bad signs of walking pace 70 rpm yeah I got a hundred ninety one there that woke me up man Ally Oh dripping sweating but because you've not had to repeat those max efforts over the next few minutes you start to feel your body recover ya feel more open it's very short so it's not completely exhaustive exercise yeah now we've kept the warm down deliberately short so if you do want to go straight into an interval session that is the perfect opportunity if you're ready to move into the rest of your day now and make sure you use all of the available time and possibly even a little bit more it's never a great idea to get up your trainer while she's still out of breath no if nothing else when you jump in the shower you're still be sweating when you get out of it you breathe in water yeah so just take every opportunity just enjoy the sensations in your legs and in your lungs think about the work you've done we've just been riding and at some point within the next so if you're using this session as a warm-up for an event you want to get yourself to the start line now somewhere within the next ten minutes because that's the optimum window between finishing that last hard effort and starting your event you know your body will maintain a good core temperature between now and then and everything's open and ready to go because you've almost hit your peak all right yeah now if you're in the mood for another training session now you're completely warmed up and all fatigue has gone from your legs then we've got a great one on screen for you now click through and you'll go straight to it if you want more inspiration beyond that one video we've got stats on GCN for you so make sure you have a peruse of the library to find exactly what want which ones you fancy doing next I think I think that might be me down Chris big thumbs up if you enjoyed this video as well

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Methew Wade

32 thoughts on “Quick Progressive Effort 20 Minute Workout | Climb The Passo Gardena With GCN”

  1. You guys are Brilliant! I'll be doing these work outs as some cross training… give the feet and knees a break on my 100 mile run training! Thanks guys!

  2. Just did a Sprint tri on Sunday. Legs feel like lead. Got on the trainer this morning and didn’t want to barely pedal. Then I remembered this video and put it on. This was exactly what I needed. Thanks, GCN!

  3. You guys are great! I always love watching the bike races. I just started going to the gym a few days ago. The only exercise I've had before this is going up and down the stairs at work. I made a play list and watched this video while I was on a stationary bike in the gym.  Every time your ramp went up I upped the ramp on the gym bike and because you guys were so great at talking throughout the whole video I was actually able to keep up  and complete the whole video.  That was a total shock to me because I'm new to the gym and I'm in my mid 60s. It was so motivating to hear you fit guys huffing and puffing lol. I'm pretty sure that I wouldn't have done so well if I hadn't watched your video. So thanks so much for your dedication. Now I'm looking forward to buying a road bike this summer. Thanks again!

  4. Loving these virtual training sessions. Inspiring views & solid workouts. Thanks GCN 👍👍👍👍👍👍👍👍👍👍👍

  5. Can this be broken down to percentage jumps of FTP? For those with power meters, of course. Any guidance? Pretty sure my Garmin gives a percentage power option (I think?).

  6. Thanks for the training session one question though, what software/source are you using for the video you have on your screens?

  7. Tried it this morning. Really did enjoy that and my heart rate graph was on a very satisfying heart rate progession on the polar flow graph afterwards.

  8. I am currently red lining w/ work responsibility. This looks like a good option for my time crunch. Another GCN thumbs up.

  9. Done this kind of training with a small modifications.. 3-5 minutes lower ramps and 1-2 minutes higher.. cooling off 5 minutes. Other cyclists at the video were like moving not at all.. 🙂

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