Cycling encompasses many skills and perhaps the most basic is pedaling. Most cyclist don’t think much about pedaling but how well you pedal is good indicator of general cycling fitness. There are 2 facets of pedaling that this plan focuses on.
1. Cadence (how many times your rotate the cranks per minute) and
2. Neuromuscular recruitment (enabling fast-twitch muscle fibers to help power your pedaling).
Cadence affects oxygen update and muscle recruitment. Pedaling at a high rate requires more oxygen, hence better aerobic fitness. Pedaling at a slow rate requires more muscle utilization, and, in general, requires more energy. Most amateur cyclist pedal too slowly resulting in greater leg fatigue, and a missed opportunity to improve their aerobic fitness. What this training plan seeks to do is improve oxygen utilization and, eventually, allow the cyclist to recruit more muscle fibers so they generate more power on the bike. As an added benefit, I also strive to help the cyclist determine what cadence is optimal for them.
The Plan
You should perform an FTP test before starting the plan as the workouts are based on your FTP.
Once you have determined your FTP, we start working on improving your cadence with various drills and exercises. This phase takes 4 weeks.
Next we start building your power by doing workouts designed to help increase your VO2 Max. This will enable you to generate greater power with less muscle fatigue. This phase will last 4 weeks.
The last 4 weeks will then focus on applying even higher power for shorter durations to help improve your ability to sustain repeated hard efforts and increase your fatigue resistance.
Happy training!,
Robert (aka Coach Rob)
Beginning in 2001, I helped some new triathletes master cycling. I became a USA Cycling coach and started my own cycling studio. Many OnPoint Fitness and BTA members can attest to the rigors of working out in my studio. I am also an assistant coach with FastChix, a group of woman of color interested in increasing representation with the sport of triathlon.