On the bike strength workouts assist develop anaerobic capacity and also develop muscular strength and enhance your Functional Threshold Power (FTP). This session will benefit all cyclist including triathletes and MtBers.
Each Wednesday I’ll post a Wind Trainer session that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools. This weeks session is a bit longer.
The inspiration for this session comes from Joe Friel coach and author of The Cyclist’s Training Bible.
Joe Friel’s Moderate Hill Workout
- 10min WU Level II;
- 5x 3min Level V Cad 70Rpm, 3min Level II;
- 10min CD Level II;
- 10min Stretching
Start the workout with a ten minute Warm Up (WU) riding at Level II. Keep your cadence above 90Rpm for the warm up.
The main set is made up of five, three minute reps at Level V, with a three minute Rest Interval (RI) at Level II between reps. Maintain your cadence about 70 Rpm on the up hill and spin the legs out on the downhill keeping a high cadence.
Conclude the workout with ten minutes riding at Level II for your Cool Down (CD).
Finish with ten minutes stretching to assist with your recovery.
This session can be done on a trainer or on an actual hill that has about a 4-6% gradient and takes at least three minutes to climb.
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at email@example.com and 021 348 729. Make sure you sign up to my informative newsletter.
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If you enjoyed this workout, here is a similar session I published previously.
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