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HOME / TRAINING PLANS / BIKE / PEDALING TECHNIQUE DRILLS 45-60 MINS

Week 1

bike 4.png

1. Ramp up in 4 steps

     

Warm-up Build

  1. 2:30 @ 55-70 % of Threshold Heart Rate

  2. 2:30 @ 70-75 % of Threshold Heart Rate

  3. 2:30 @ 75-80 % of Threshold Heart Rate

  4. 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

  1. Single Legs alt-left / right each rep
    20 sec @ 75-85 % of Threshold Heart Rate

  2. 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

  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. 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

bike 5.png

1. Ramp up in 4 steps

     

Warm-up Build

  1. 2:30 @ 55-70 % of Threshold Heart Rate

  2. 2:30 @ 70-75 % of Threshold Heart Rate

  3. 2:30 @ 76-82 % of Threshold Heart Rate

  4. 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

bike 6.png

1. Ramp up in 4 steps

     

Warm-up Build

  1. 2:30 @ 55-70 % of Threshold Heart Rate

  2. 2:30 @ 70-75 % of Threshold Heart Rate

  3. 2:30 @ 75-80 % of Threshold Heart Rate

  4. 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

  1. 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

  1. 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