It’s discouraging to get dropped on the bike — either on a group ride or in a race.
When riding in a pack there are often surges among cyclists who try to pick up the pace for a short period in an attempt to drop their companions. The group will eventually settle back into their original pace after these efforts, oftentimes leaving the laggards behind.
You don’t want to be a laggard!
This workout will give you that extra gear to keep up with the surges and avoid getting dropped when the pace increases. These training efforts are hard but you’ll be using a combination of seated and standing intervals so the time should go by quickly.
The intervals vary in cadence, and you’ll use your choice Time Trial Gear (TTG) as well as a bigger gear (BG) and a lower gear (LG) within each set. My gearing recommendations are:
Lower Gear (LG) @ 98 – 104 rpm
Time Trial Gear or choice gear (TTG) @ 88 – 94 rpm
Bigger Gear (BG) @ 76 – 82 rpm
By varying your gear choices you’ll train yourself to generate more force and quicker cadence while increasing fast twitch muscle fibers — meaning that when the surges come, you’ll be ready to keep up with your competitors.
This session will work your key power muscles for the bike: gluteals, core, quads and calves.
Try this workout 1 to 2 times per week for up 12 weeks. After week 6, you’ll progress into longer intervals at a higher efforts in each set. If you stick with it, you’ll be the one bringing the heat at your next race rather than the one being left behind!
If you do this workout, let me know how it went. Get in touch with me on Facebook or Twitter.
Dave
Bike Workout Progression
Weeks 1-6
Warm Up:
12’
1st Set
6 x 40”
Rest Interval (RI) 1’ 20”
All in LG seated. Effort is moderately hard to hard. Don’t smash these. Start out moderate and build your effort throughout each interval.
Main Set:
This is a big effort and should be hard!
Odd repeats are seated in TTG and even repeats are standing in TTG.
6 x 25”
RI 1’35”
You’ll start each repeat every 2’
RI 2’
4 x 75”
For each 75” repeat include 15” standing in BG + 45” seated in LG + 15” standing in BG.
Keep up the tension on the pedals during the LG and don’t go into your easiest gear!
Cruise easy in LG or TTG for 20’
Repeat the Main Set.
Cool Down for 10’
Total Time: 2 hours
Weeks 7-12
Continue this workout 1 to 2 times per week.
1st Set
6 x 40” LG + 20” BG standing
RI 1’
The goal for this set is to maintain a high rpm on LG and the BG standing should be moderately hard but don’t smash it.
Main Set
3 x 90”
RI 2.5’
Make these sting!
Each repeat includes 20” BG standing + 20” LG seated + 20” BG seated + 30” TTG and for the last 30” in your TTG alternate seated and standing every 5 – 6”.
6’ holding aerobic pace/medium speed.
Important: Do not judge your aerobic pace by your heart rate during this interval.
If you have a power meter hold your aerobic power or use speed or a medium-paced effort as your gauge. Your heart rate will be quite high when you finish the 90” intervals and holding an aerobic or medium paced effort will help clear your muscle acidity.
Then go very easy for 6’
Repeat the entire set.
Cruise 20’ in LG or TTG.
3rd Set
30” TTG
Start in the TTG then shift to a BG every 8 – 10” for 3 higher shifts during the 30” interval. The segment will initially start in your TTG for approximately 7″, then shift to one cog bigger (harder) for another 7” (at 7 – 14” into the set), then shift again to a bigger gear for 7” (at 15 – 22” ” into the set) and one more shift to the next big gear. (at 23 – 30” into the set).
RI 90″
Repeat 6 times.
Cool down 12’
Total Time: 2 hours
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