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  • - We're on the Passo di Gardena, in Alta Badia,

  • and we're gonna do 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 are riding up Passo Gardena.

  • It's 5.9 Kilometers long, an average gradient of 4%.

  • So it's gonna 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, kind of walking pace.

  • So, if you're tired first thing in the morning,

  • this is brilliant.

  • And then we'll build right up towards

  • a max intensity effort, and that will

  • be really invigorating.

  • - Nice, I like it.

  • If you have a smart trainer, like we have,

  • Chris is on the Elite Drivo II, I'm on the Elite Direto,

  • 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, I don't know about you, Chris, I'm going old school,

  • I'm gonna use my gears this time.

  • So, if you've got a normal trainer,

  • then you can do it in exactly the same fashion.

  • - You know what Simon, I'm doing the same.

  • It's just like being out on the road the, isn't it?

  • - Alrighty, so we've got 20 seconds

  • until we start to increase the intensity.

  • What's gonna be coming up first, Chris?

  • - [Chris] So we're going through 90 second ramp increases.

  • So every 90 seconds the intensity will increase

  • a little bit, and we'll take it up a notch.

  • To start with we're gonna wrap up our cadence,

  • in eight seconds, and that will increase

  • our breathing rate, and our exertion.

  • And we're going to be into an effort level of number two.

  • - [Simon] Okay, so here we go then 80RPM.

  • Just a small increase to start with.

  • So, 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 good warm up.

  • And by the end of it, you actually feel

  • a lot better than when you start, guaranteed.

  • - [Simon] Nice, that's the kind of training that I like.

  • - [Chris] Or your money back.

  • (laughs)

  • - [Simon] Right then.

  • So, what kind of intensity should we be feeling?

  • Like heart rate, is that gonna be creeping up at all?

  • - [Chris] Well it will be throughout the session,

  • certainly as you increase your cadence.

  • Right now you should be feeling

  • like we're going for a steady walk.

  • The sort of intensity you could do all day,

  • even if you run out of food.

  • - [Simon] Alrighty.

  • As we 're on the lower slopes of the Gardena, now.

  • - [Chris] Just leaving town.

  • - [Simon] It's a beautiful climb, isn't it?

  • Absolutely fantastic, and what a day to do it on.

  • If you are joining us early in the morning,

  • then that is an inspiring sight

  • to set you up for the day, no mistake.

  • - [Chris] So just 30 seconds now,

  • until the first real increase in the ramp.

  • And we'll take it from an exertion level of one,

  • right up to two.

  • - I think I can manage two.

  • Now, even though this is just a 20 minute session,

  • remember to keep drinking as you go through it.

  • Because you will a sweat on, towards the end.

  • So you want to keep on top of your hydration.

  • (energetic music)

  • - There we go, cadence up to 85 now.

  • Probably keep it in a very similar gearing.

  • But, because we're pedaling a little bit faster,

  • on the same gear, you'll be trying a little bit harder,

  • and then you have an exertion level of two.

  • Which is, again, the 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're finished trying hard,

  • and you recover, you'll be ready whatever event it is,

  • or what ever session you're gonna plan next.

  • Or just for the day ahead.

  • - [Simon] 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, it gets your body working

  • really hard, without actually making

  • your legs hurt very much.

  • So it's a very gentle introduction,

  • to get your body working super hard.

  • So, off the back of this, you could just leave it there.

  • Or, indeed, you could do another training session as well,

  • and this will be the perfect warming.

  • - [Chris] Yeah, it's pretty much the warm up

  • I would have followed throughout my career because,

  • after five minutes of easy spinning, between the end of this

  • and the start of 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.

  • - [Simon] Okay, we've 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've got something new

  • to set as a target, and it really helps the time go quickly.

  • There we go, on to exertion level three now.

  • Same speed on the legs, same cadence.

  • You're trying a little bit harder.

  • And this is starting to feel like your outdoors ride now.

  • The sort of tempo you might hold for,

  • you know, a longer ride.

  • You start to hear the turbo trainer drone a little bit more.

  • As you can hear, there's more intensity

  • going through the fly wheel.

  • Quite a soothing noise, actually.

  • - Yeah.

  • Can feel my breathing just start to increase a little bit.

  • I can feel that I'm doing a bit of work now.

  • My core body temperature's starting to rise,

  • I feel like I'm just starting to open up.

  • - [Chris] And, my heart rate shot up for a hundred,

  • right up to 124, now 125.

  • So you can start to feel, it's really having an effect,

  • and your body's really starting to open up.

  • 30 seconds left now.

  • (upbeat music)

  • 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.

  • - [Simon] Okay, 10 seconds now,

  • until the next increase on our ramp.

  • So get ready for it.

  • - And, up again.

  • So, cadence up to 90 this time.

  • This is the first time we're really starting

  • to pedal a little bit quicker,

  • and your exertion's gonna go up to a number four.

  • That's the sort of pace you're gonna hold

  • for a couple of hours, if you're out on the road.

  • And you really feel it in your breathing,

  • that you have to take deep breaths between each sentence.

  • - I think the temptation here is gonna 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 describe 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 boost, as you build up

  • to your max intensity, without shocking your body.

  • - [Simon] And that kind of session should not be underrated,

  • because there are days when you just feel tired,

  • and you feel like you should be training.

  • And, actually, this will just sort your head out

  • and make you feel good, and ready to go on the bike,

  • either later on, or the next day.

  • - Just eight seconds now,

  • before we take it up a notch again.

  • And my hear rate's 132 now, so you 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?

  • - The size of a key in, I reckon.

  • (upbeat music)

  • - [Chris] So this is the sort of effort that you can do

  • for a short endurance ride.

  • You really start to feel it on your legs,

  • you can start to feel the load on 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 take that deep breath.

  • It is hard to distinguish between the intensity changes,

  • to start with, but by the end of the 90 seconds

  • you'll know that you've gone up a notch.

  • - It's also a great way of really

  • getting in tune with your body, isn't it?

  • - Yeah.

  • - Because 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,

  • if you really think about it, you can feel your body start

  • to work a little bit harder.

  • Listen to those tell tale signals.

  • Like your breathing rate increasing,

  • maybe feeling like you're just about to get a sweat on.

  • You can certainly hear that my breathing rate's increased.

  • (energetic music)

  • - It's a real morale boosting session.

  • It's the 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 now, until the next ramp.

  • Here we go.

  • - He's in the big rig, I'm not there.

  • - [Chris] So my heart rate's just under 140, now,

  • so you can see that last 90 seconds has really pushed it up.

  • And we're going up towards the sort of power

  • you can do for 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.

  • - [Simon] 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 a halls, scouring for new tech.

  • And you come back to the hotel in the evening,

  • and you want to ride your bike, but your legs are tired.

  • This will be perfect.

  • - [Chris] Yeah, it really would be.

  • - [Simon] Sat on a dodgy exercise bike, in a hotel gym.

  • 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.

  • - [Chris] Yeah, and you really gain that connectivity back

  • with your legs again, because it's a solid 20 minutes

  • of ramped up progression.

  • And like you said before you don't need

  • any heart rate monitors, power rate monitors.

  • You can do it on anything.

  • - [Simon] Dodgy hotel exercise bikes.

  • - [Chris] Yeah, yeah.

  • - It's 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.

  • (laughs)