Improve your cadence in 4 weeks

Average Weekly Training Hours 05:37
Training Load By Week
Average Weekly Training Hours 05:37
Training Load By Week

Use these cadence focused workouts to improve your average cadence. The neurological system is the focus of these workouts. In order to be most effective, your gear choice should be light. The focus is on leg speed, not rolling speed. This will teach your legs how to move faster longer by improving your neurological endurance. Use this any time during the year, on trainer or road, to improve or tune-up your cadence capabilities.

Sample Day 2
1:00:00
Trainer or road--Spin-ups

Warm-up at your normal pace and cadence for 30min then do Spin-ups: In small chainring and an easy gear, slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for 15-30 seconds. Recover completely (Z1 HR) and repeat 5-6 times. Stay RELAXED! Cool down and stretch.

Sample Day 4
1:00:00
Trainer or road--Spin-ups

Warm-up at your normal pace and cadence for 30min then do Spin-ups: In small chainring and an easy gear, slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for 15-30 seconds. Recover completely (Z1 HR) and repeat 5-6 times. Stay RELAXED! Cool down and stretch.

Sample Day 6
1:30:00
Endurance Ride with Climbing

Warm up 30min in Z1-3 HR or Power and 80-100rpm. Pick a course with a couple long hills. Climb in HR Z4/5 HR or Power at 70-90rpm. Pedal as much as possible on the downhill, focusing on relaxed high rpm's. Upper body relaxed, elbows bent, hands have a relaxed grip on the bars. Keep light tension on the chain, so there is no chain slack. Finish ride time easy, cool down and stretch.

Sample Day 7
2:00:00
Ride how you feel

Have fun!!

Sample Day 9
1:00:00
Trainer or road--Spin-ups

Warm-up at your normal pace and cadence for 30min then do Spin-ups: In small chainring and an easy gear, slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for 15-30 seconds. Recover completely (Z1 HR) and repeat 6-7 times. Stay RELAXED! Cool down and stretch.

Sample Day 11
1:00:00
Trainer or road--Spin-ups

Warm-up at your normal pace and cadence for 30min then do Spin-ups: In small chainring and an easy gear, slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for 15-30 seconds. Recover completely (Z1 HR) and repeat 6-7 times. Stay RELAXED! Cool down and stretch.

Sample Day 13
1:30:00
Spin-ups + Dominant leg drills

Warm-up normally for 40-45min then do the following 3 times--10 seconds of high rpm, 10 seconds higher, 10 seconds max rpm and then recover for 60 seconds. Then do this 3 times--30 seconds left- and 30 seconds right-leg dominant pedaling (other leg loafs). Repeat all of this 4-5 times. Small chain ring. Finish ride time any way you feel. Cool down and stretch.

Rick Babington
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Positive Moves

Endurance, Road, TT, MTB, Fitness, Centuries, and Cyclocross.Adatpive Cycling including Handcycles, Trikes, Tandems, and Standard bikes.Retul Certified Bike Fitter.

Custom designed monthly training plans for all levels of athlete based on your training history and athletic goals. Adjusted as needed, weekly phone and unlimited email support (Contact for pricing). Private consultation or Face-to-face time available for an hourly fee (Contact for pricing)