Tag Archives: indoor

A fun, hard and short bike session

By Frank Jakobsen.

This session is called the Sansego 30 sec MAX!

Key points:
– Activate and train your fast twitch muscle fibers.
– Can be done on a home trainer or outside.
– Good when you need a hard session, but don’t have much time.
– Important to have good style and control of your body and pedal stroke as you are going max effort.
– Max means that is all you can do, 100% effort.
– Pay attention to your body temperature, that you don’t get too warm, as it will limit your ability to push yourself to your maximum.
– Don’t pay attention to your pulse via a monitor/watch as it does not react fast enough to be used for anything. Go on your feeling.
– Pay attention to your breathing, and don’t look down in the floor if you are sitting on a home trainer, you will partly breathe your used air again.
– Use the first 5 of the 30 sec to build up to your max and then keep it for the remaining 25 sec.
– Take 4.30 min active pause when you start these sessions, and if you are long away from racing. If you race short to ½ IM distance, you can shorten the pause as you go closer to your race. All the way down to doing 30 sec all out / 30 sec pause etc.
– Do from 6 up to 20 repeats, depending on your current level and on you strength / weakness on the bike.

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DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions

Efficient running on a treadmill

By Frank Jakobsen and Armando Galarraga.

Running on a treadmill can have its benefits, such as protection from the elements and unsafe running conditions. But when you take your runs indoors, you need to make sure that you’re running properly on the treadmill so you can avoid injuries and get the most out of your treadmill runs.

Here are some key tips:
– Keep good cadence by picking up your feet on the speed session on the treadmill.
– Stay relaxed in the shoulders and short movements on your arms in a speed session.
– Use the treadmill when you need to control the run session in pace/interval.
– Do not incline the treadmill to compensate for the treadmill being a little easier to run on.
– Only increase the speed by 0.5 to 1.0 km at a time.
– Have cool air flowing and keep cool water for longer sessions, but drink by feel only.

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DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions