Features

BESTFIT Issue 13 – WattBike

wattbike-cover

wattbike-coverwhether you’re a cycling fanatic or a sofa spectator wanting to make the first step, the wattbike is suitable for everyone, regardless of ability or goal

wattworkoutWithin seconds you can accurately be measuring your power output, your pedalling technique and your heart rate.

As well as testing your maximum power output, the incredible level of accuracy and measurability will allow you to always train in the correct ‘zones’ and assess progress over a long period of time.

The Wattbike was created with British Cycling to provide an indoor bike for both training and testing that was suitable for everyone from school children through to elite athletes. It is now used by the world’s top cycling federations including Great Britain, Australia, United States and France, in addition to professional teams and elite athletes in all cycling and triathlon disciplines. Other sports have also adopted the Wattbike as a cross-training tool and it is used by many Premiership football clubs, Premiership rugby, Rugby union and Rugby league, F1 drivers, England hockey, GB rowing, British sailing, English Institute of Sport and UK Sport.

Wattbike ambassador and England rugby forward, Tom Youngs is a keen advocate. Tom was named as part of the victorious Lions squad for the 2013 British and Irish Lions tour of Australia and now has his sights set on a World Cup on home soil.

“The Wattbike has really helped me through my rehabilitation and preparation,” he explains. “I’ve been able to really improve my power output and the bike will form a key piece of training kit in my preparations this year; in fact the whole team will be using them in the warm ups and recovery sessions.”

“The wattbike has really helped me through my rehabilitation and preparation, i’ve been able to really improve my power output.”

wattbike ambassador and England rugby forward, Tom Youngs

train-like-tomTrain like Tom

Cycling requires strength, power and endurance but it’s also vital to train specifically to help increase your lactic tolerance, so your muscles can go the distance. This session is designed to do just that:

Warm Up

  • 3-minute spin with several 5 second bursts, resistance 1
  •  Set the resistance to 4/5

Block 1

 

  • Set the resistance to 5
  • 200m as fast as possible (aim for under 12 secs) – 50 secs
  • rest – X 5 reps
  • 2 minutes rest after last rep

Block 2

  • Set the resistance to 2/3
  • 500m as fast as possible (aim for under 36 seconds) – 75
  • seconds rest – X 4 reps
  • 2 minutes rest after last rep
Block 3
  • Set the resistance to 1/2
  • 750m as fast as possible (aim for under 60 seconds) – 90
  • seconds rest – X 2 reps
  • 2 minutes rest after last rep
Block 4
  • Set the resistance to 4/5
  • 200m as fast as possible (Aim for under 22 seconds) – 30
  • seconds rest – X 3 reps
  • 2 minutes rest after last rep

What and where

The Wattbike allows people of all abilities and goals to improve, whilst tailoring training sessions for their individual needs. Whether it’s to train smarter, minimise impact, for rehabilitation or to help improve maximum power, everyone has their own specific training zones that just need to be adjusted to match capabilities. You can including David Lloyd, Nuffield Health and Virgin Active.

To find out more visit:

Facebook: /wattbike

Website: www.wattbike.com

Twitter: @wattbike

 

 

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