Cycling Made Easy: Strength and Skills

Average Weekly Training Hours 06:56
Training Load By Week
Average Weekly Training Hours 06:56
Training Load By Week

This program is for anyone that wants to add more strength and skill workouts to their bike workout library or follow a month of strength building on the bike. Each week includes 6 workouts ranging between 45 minutes and 2 hours in length with a variety of low cadence drills in Zone 3-4 intensity based on your heart rate, RPE and power with a mix of lower intensity recovery workouts. 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. For example, you can combine two workouts together to create a longer endurance training session or repeat the main set only twice verses four times if you want to shorten the workout. This program can also be used in conjunction with any of our other 4-week Cycling plans or simply as a 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. This type of training is typically found at the end of your base phase. For example, if you have 12 week base training plan, these workouts fit well in weeks 6-12 after you have developed skills and endurance. If you have an 8 week base phase, then weeks 5-8.

Sample Day 2
0:45:00
DRILLS and short climb simulation

WU: 5 minutes with 5x (30" LLO/30" RL0) zone 2
MS: zone 3
3 X 1:00 60 rpms stand last 30" RI 1:00
3 X 1:30 60 rpms stand last :45" RI 1:30
3 x 2: 00 60 rpms stand the last 60" RI 2:00
CD: spin 5 minutes

Sample Day 3
0:45:00
Recovery Spin

WU: 15 minutes zone 1-2 MS: In small chain ride ride 6X 90 seconds starting at 80 rpms building to 120 the last 20 seconds. RI: 3 minutes between each all zone 2-3 CD:15 minutes

Sample Day 4
1:00:00
Short Hill simulation

WU: 10 min pretty easy 85-95 rpms,
MS: 2 sets of the following
(5' 80 rpms zone 3 then 5 min 90 rpms zone 3
spin 5 minutes
5X2 60 -70 rpms, like riding uphill zone 4 , RI 2 min spin like riding downhill 100 rpms)
CD: 10 minutes easy zone 1-2

Sample Day 5
1:00:00
Endurance

WU:10’ then ride 20 minutes shifting gears every 4 minutes maintaining 85-95 rpms increasing to zone 3
MS: 4X(5 minutes seated big gear 80 rpms, then 1’ stand 70 rpms) RI 1'
2X15" FAST gear jumps 1:45 easy
2X15" BIG gear jumps 1:45 easy
CD: 5 minute spin

Sample Day 6
1:00:00
Mix of cadence drills

WU: 15 minutes zone 1-2 then 5x (30" spin up / 30" relaxed)
MS: zone 3
5 minutes 70-75 rpm-- Just pushing the gear.
5 minutes: 80 rpm zone 2
4 minutes: 60-65 rpms
4 minute: 90 rpms zone 2
3 minutes: 50-55 alternate 30" stand / 30" sit
3 minutes 100 rpms zone 2
CD: 10 minutes.

Sample Day 7
1:00:00
Short low cadence intervals high intensity

WU: 15 minutes
MS:
1 minute Big Ring: 50-60 rpm- 90%
1 minute Small Ring: 90 rpm- 60%
1 minute Big Ring: 50-60 rpm- 110%
1 minute Small Ring: 90rpm- 60%
1 minute Big Ring: 50-60 rpm- 130%
1 minute Small Ring: 100 rpm- 70%
1 minute Big Ring: 50- 60 rpm- 130%
1 minute Small Ring: 110rpm- 80%
1 minute Big Ring: 50-60 rpm- 130%
1 minute Small Ring: 110rpm- 80%
5 minutes Big Ring: 115%, 90 rpm
6x30 seconds Big Ring- Tough gear: 50-60rpm- watts 135%- Grinding the gear.
Resting for 1 minute between each.
CD: 10 minutes

Sample Day 9
1:00:00
Bike

WU: 10 minutes zone 1-2 then 5 x 30 sec spin ups (easy gear, high cadence)
MS: zone 3-4
10 x seated ( 30 seconds @ 70-80 rpm, 30 seconds shift up, 30 seconds shift up, 90 seconds recovery zone 1). maintain the same intensity level as you shift
CD: 15 minute zone 1-2

Wendy Mader
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t2coaching

Ironman Certified Coach (8x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at http://t2coaching.com/contact/