Last week we did a slightly different session that was an aid to both aerobic endurance and leg strength. Thanks to Richard Stannard of Turbo Torture fame for the inspiration for this one.
Warm up for 20 mins, 10 mins easy spinning then some cadence drills followed by a couple of sets of single leg drills. All drills performed for 1 minute with 30 second recoveries.
- 2mins hardish gear (Cadence 90-100rpm), we referred to this as our baseline, it was a gear harder than you would use for a long ride but one less than you would use for a time trial.
- 1min recovery on easy gear (90-100rpm)
- 1min biggest gear that you could push – (40-50 RPM)
- 1min 30sec recovery on easy gear (90-100rpm)
Do the above sequence 8 TIMES through.
On the 4th and 5th times through go one gear harder for the 2min rep.
Then on the 6th, 7th and 8th time through one go one gear harder again for the 2min rep.
10 minute cool down and stretch
Whole session was about 75 mins
Regards
Barry
barry.wootten@gmail.com
This was an interesting session that seemed to mimic 'real world' riding - fast spinning on the flat (in the 'easy' gear) with a gentle rise in the middle (the 'baseline' gear) but then followed by a tough little climb (the big gear).
ReplyDeleteThanks to Barry for keeping the sessions interesting.