Cycling Made Easy: Drills and Endurance
Author
Wendy Mader
All plans by this CoachLength
4 Weeks
Typical Week
1 Day Off, 6 Bike
Longest Workout
2:00 hrs
Plan Specs
cycling indoor beginner power based hr based base period
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Summary
This program is for anyone who wants to add more skill specific indoor bike trainer workouts to their personal library or for someone who wants to follow four weeks of bike focused drill training. Each week includes 6 workout sessions. Sessions range from 45 minutes to 2 hours. You’ll find a good variety of one legged and cadence drill workouts in this plan which again, are best done on the trainer. You can add this workout to your existing training plan or simple add or subtract the volume to meet your individual fitness schedule and needs. At any point, you can combine two workouts together to create a longer endurance training session or adding more to the warm up and cool down phase. It’s best to include this type of training in the preparation/base phase of your training plan. This program can also be used in conjunction with any of our other 4-week Cycling plans or simply as supplement to our triathlon training plans. If you purchase all four cycling programs, you can ride them back to back to create a 16 week schedule. If so, you’ll want to start with Drills and Endurance then Strength, then Threshold and Speed and finish with our Ultimate Mix plan.
Stats
Sample Day 1
WU: 15 minutes 80-85 rpms zone 1-2 add some out of the saddle time
Do the following drills 5 times
a. Single Leg Pedaling—Right Leg 10”.
b. Single Leg Pedaling—Left Leg 10”.
c. Single Leg Pedaling—Right Leg 20”.
d. Single Leg Pedaling—Left Leg 20”.
e. Single Leg Pedaling—Right Leg 30”.
f. Single Leg Pedaling—Left Leg 30”.
Ride 15' steady zone 2 , 90-100 rpms
CD: 5 minutes zone 1
Sample Day 2
WU: 5 minutes then
10 x 30 sec spin ups (easy gear, high cadence) with 30 sec easy between sets
10 min spin 80-90 rpms, zone 2
10 x 30 sec spin ups (easy gear, high cadence) with 30 sec easy between sets
CD: 10 minutes 80-90 rpms zone 1
Sample Day 3
WU: 5 minutes then 10x (30" OLD 30" both legs)
MS: 4x 5' at each cadence / RI 2'
Adjust your gears to keep your intensity zone 2. Cadences: 50, 60, 70, 80
CD: 10 minutes 85-90 rpms
Sample Day 4
Recovery spin 45-75 minutes, 85-95 rpms, light on pedals, zone 1
Sample Day 5
Ride 1.5 ride on your trainer, After 30' warm up - spin up to 110 RPMS for 30" and repeat every 3 minutes for the next 60 minutes. The focus is on smooth pedaling - zone 1-2, focus on efficiency of movement not high effort
Sample Day 6
WU: 10 minute then
2x (20" SLD, 40 both, 40"SLD 20" both) hard gear 80 rpms
MS: 4X6' as (2' BG sit<70rpms, 1' LG >95rpms, 1' BG stand <70rpms RI 2 minutes)
2x (20" SLD, 40 both, 40"SLD 20" both) hard gear 80 rpms
CD: 5 minutes
Sample Day 8
WU: 10 minutes 85-90 rpms, zone 1-2
MS: 5 x (20" right leg, 20" both , 20" left leg) - easy gear, apply power to the full pedal stroke
10 min spin Z2
5 x (:30 left leg, :30 both legs, 30" right leg) - easy gear, apply power to the full pedal stroke
10minute spin Z2
5 x (:40 right leg, :40 left leg, 1 min both legs) - easy gear, apply power to the full pedal stroke
CD: 10 minutes zone 1-2