HOME / TRAINING PLANS / BIKE / PEDALING TECHNIQUE DRILLS 45-60 MINS
Week 1
1. Ramp up in 4 steps
Warm-up Build
-
2:30 @ 55-70 % of Threshold Heart Rate
-
2:30 @ 70-75 % of Threshold Heart Rate
-
2:30 @ 75-80 % of Threshold Heart Rate
-
2:30 @ 78-83 % of Threshold Heart Rate
Ending with a nice good cadence of 90+
2. Repeat 6 times
1. Single Legs alt-left / right each rep
20 sec @ 75-85 % of Threshold Heart Rate
Concentrate on the bottom and top of pedaling stroke to remove flat spots
2. Both legs
40 sec @ 50-60 % of Threshold Heart Rate
Still focusing on a full circle with no flat spots
3. Good Cadence work
3 min @ 85-85 % of Threshold Heart Rate 98-103 rpm
This is more about focusing on cadence and getting legs to fit that effort.
4. Recovery
1 min @ 65-75 % of Threshold Heart Rate
Really easy recovery
5. Repeat 6 times
-
Single Legs alt-left / right each rep
20 sec @ 75-85 % of Threshold Heart Rate -
Both legs
40 sec @ 50-60 % of Threshold Heart Rate
Still focusing on the full circle with no flat spots
Concentrate on the bottom and top of pedaling stroke to remove flat spots
6. Good Cadence work
3 min @ 85-85 % of Threshold Heart Rate
98-103 rpm
This is more about focusing on cadence and getting legs to fit that effort.
7. Recovery
1 min @ 65-75 % of Threshold Heart Rate
Really easy recovery
8. Repeat 6 times
-
Single Legs alt-left / right each rep
20 sec @ 75-85 % of Threshold Heart Rate
Concentrate on the bottom and top of pedaling stroke to remove flat spots. At first, if you fail before the time just clip back in both legs the time is just a gauge.
2. Both legs
40 sec @ 50-60 % of Threshold Heart Rate
Still focusing on a full circle with no flat spots
9. Good Cadence work
3 min @ 85-85 % of Threshold Heart Rate
98-103 rpm
This is more about focusing on cadence and getting legs to fit that effort.
10. Recovery
1 min @ 65-75 % of Threshold Heart Rate
Really easy recovery
11. Cool Down
5 min @ 65-75 % of Threshold Heart Rate
Week 2
1. Ramp up in 4 steps
Warm-up Build
-
2:30 @ 55-70 % of Threshold Heart Rate
-
2:30 @ 70-75 % of Threshold Heart Rate
-
2:30 @ 76-82 % of Threshold Heart Rate
-
2:30 @ 80-85 % of Threshold Heart Rate
2. Repeat 5 times
1. Spin Spin Spin
40 sec @ 80-90 % of Threshold Heart Rate
110-120 rpm
This is about controlled high cadence work not about power. We want to spin our legs fast and smooth without bouncing around on the bike. It's about muscle creating muscle memory to ride more efficiently in the future.
2. Recovery
40 sec @ 50-60 % of Threshold Heart Rate
80-90 rpm
Make sure you recover ready for the next
3. Zone 2
5 min @ 85-88 % of Threshold Heart Rate
100-105 rpm
High cadence concentrating on perfect pedaling
4. Recovery
1 min @ 70-80 % of Threshold Heart Rate
5. Repeat 5 times
1. Spin Spin Spin
40 sec @ 80-90 % of Threshold Heart Rate
110-120 rpm
This is about controlled high cadence work not about power. We want to spin our legs fast and smoothly without bouncing around on the bike. It's about muscle creating muscle memory to ride more efficiently in the future.
2. Recovery
40 sec @ 50-60 % of Threshold Heart Rate
80-90 rpm
Make sure you recover ready for the next
6. Zone 2
5 min @ 85-88 % of Threshold Heart Rate
100-105 rpm
High cadence concentrating on perfect pedaling
7. Recovery
1 min @ 70-80 % of Threshold Heart Rate
8. Repeat 5 times
1. Spin Spin Spin
40 sec @ 80-90 % of Threshold Heart Rate
110-120 rpm
This is about controlled high cadence work not about power. We want to spin our legs fast and smoothly without bouncing around on the bike. It's about muscle creating muscle memory to ride more efficiently in the future.
2. Recovery
40 sec @ 50-60 % of Threshold Heart Rate
80-90 rpm
Make sure you recover ready for the next rep
9. Zone 2
5 min @ 85-88 % of Threshold Heart Rate
100-105 rpm
High cadence concentrating on perfect pedaling
10. Recovery
1 min @ 70-80 % of Threshold Heart Rate
11. Cool Down
5 min @ 60-75 % of Threshold Heart Rate
Week 3
1. Ramp up in 4 steps
Warm-up Build
-
2:30 @ 55-70 % of Threshold Heart Rate
-
2:30 @ 70-75 % of Threshold Heart Rate
-
2:30 @ 75-80 % of Threshold Heart Rate
-
2:30 @ 78-83 % of Threshold Heart Rate
Ending with a nice good cadence of 90+
2. Repeat 6 times
1. Single Legs alt-left / right each rep
30 sec @ 75-85 % of Threshold Heart Rate
Aim for 5 seconds more than the last session. Still concentrating on the bottom and top of pedaling stroke to remove flat spots
2. Both legs
30 sec @ 50-60 % of Threshold Heart Rate
Still focusing on a full circle with no flat spots
3. Good Cadence work
7 min @ 85-85 % of Threshold Heart Rate
98-103 rpm
This is more about focusing on cadence and getting legs to fit that effort.
4. Recovery
1 min @ 65-75 % of Threshold Heart Rate
Really easy recovery
5. Repeat 6 times
-
Single Legs alt-left / right each rep
30 sec @ 75-85 % of Threshold Heart Rate
Concentrate on the bottom and top of pedaling stroke to remove flat spots
2. Both legs
30 sec @ 50-60 % of Threshold Heart Rate
Still focusing on a full circle with no flat spots
6. Good Cadence work
7 min @ 85-85 % of Threshold Heart Rate
98-103 rpm
This is more about focusing on cadence and getting legs to fit that effort.
7. Recovery
1 min @ 65-75 % of Threshold Heart Rate
Really easy recovery
8. Repeat 6 times
-
Single Legs alt-left / right each rep
30 sec @ 75-85 % of Threshold Heart Rate
Concentrate on the bottom and top of pedaling stroke to remove flat spots. At first, if you fail before the time just clip back in both legs the time is just a gauge.
2. Both legs
30 sec @ 50-60 % of Threshold Heart Rate
Still focusing on a full circle with no flat spots
9. Good Cadence work
7 min @ 85-85 % of Threshold Heart Rate
98-103 rpm
This is more about focusing on cadence and getting legs to fit that effort.
10. Cool Down
5 min @ 65-75 % of Threshold Heart Rate