Leg strength comes from a high force of contraction within the muscles whilst cycling. This can be done a number of ways, one of which is riding in a Big Gear (BG) and forcing you to ride with a low cadence. This session is great for building leg strength early in a build up and is perfect for road cyclists, mountain bikers or triathlons (from Olympic distance to Ironman).
Each Sunday, I’ll post a Smart-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.
The inspiration for today’s workouts come from a Beginner’s Guide to Triathlon published by Triathlon Plus and was free with Issue 42 in the Summer of 2012. Emma Snowsill is a three time World Champion, Olympic and Commonwealth Games Gold medalist in triathlon.
Emma Snowsill’s Bike Strength Session
- 10min WU Level II;
- 5-6x 5min BG Level IV, 2min Level II RI;
- 10min CD Level II;
- 10min Stretching
The Warm Up (WU) should be done at an intensity that is steady but not over consuming at Level II.
For the main set is made up of five to six, five-minute reps riding in a Big Gear (BG) at Level IV maintaining a cadence between 65 and 75 RPM. Take a two-minute Rest Interval (RI) at Level II after each rep.
The Cool Down (CD) is at Level II for ten minutes.
Finish with 10 minutes of stretching to assist with your recovery.
Here is my data from doing the workout.
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 coachray@coachray.nz and 021 348 729.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
Crush Your Olympic Triathlon Goals Without Overloading Your Schedule! 🏊♀️🏊♂️🚴♀️🚴♂️🏃♀️🏃♂️
Are you ready to conquer your next Olympic triathlon but struggling to fit training into your busy life? Whether you’re balancing work, family, or studies (or all three!), Coach Ray’s Olympic Triathlon Training Plan for Busy Triathletes is here to help you succeed without sacrificing your life outside of training.
💥 What’s Included in the Plan?
✅ 3 Swim Sessions Per Week: Build your endurance and efficiency in the water. 🏊♀️🏊♂️
✅ 2 Bike Rides Weekly: Improve your power and stamina on the bike. Video led workouts available. 🚴♀️🚴♂️
✅ 2 Run Workouts Weekly: Boost your running performance and confidence. 🏃♀️🏃♂️
✅ 1 Brick Session: Master the bike-to-run transition for a seamless race day. 🚴♀️🚴♂️➡️🏃♀️🏃♂️
✅ Stretching Session: Stay injury-free and recover smarter. Video led workout available. 🧘♀️🧘♂️
💡 Who Is This Plan For?
This 12-week plan is tailored for triathletes who can:
🔹 Swim 2,000m in a single session 🏊♀️🏊♂️
🔹 Ride for 2+ hours 🚴♀️🚴♂️
🔹 Run for at least 1:15hr 🏃♀️🏃♂️
Perfect for athletes juggling tight schedules, this program ensures every workout counts, so you make progress without wasting time.
🎤 Exclusive Coaching Support
Every two weeks, you’ll have the chance to join a group coaching call with me, Coach Ray, to ask questions, troubleshoot challenges, and stay on track. 📞💪
You will also join an exclusive, private community where you can interact with other like minded athletes.
🌟 Why Choose This Plan?
🔹 Designed specifically for busy athletes
🔹 Proven structure to balance training and life
🔹 Regular access to expert guidance
Don’t let time constraints hold you back. Join the Olympic Triathlon Training Plan for Busy Triathletes and achieve your best race yet! 🏅
Sign up today and make every minute of training count! 💪
