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HOME / TRAINING PLANS / BIKE / PEDALING TECHNIQUE DRILLS 60-90 MINS

Week 1

bike 8.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

       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 

       

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. 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 

 

12. 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.

13. Recovery

   1 min @ 65-75 % of Threshold Heart Rate
   Really easy recovery

14. ​Cool Down

   5 min @ 65-75 % of Threshold Heart Rate

Week 2

bike 9.png

We are aiming at increasing the high cadence spin by 10 sec each work working on muscle memory. The more muscle memory we get the better our pedal stroke will become.

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 efficient 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 pedalling

 

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 smooth without bouncing around on the bike. It's about muscle creating muscle memory to ride more efficient 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 pedalling

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 smooth without bouncing around on the bike. It's about muscle creating muscle memory to ride more efficient 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 pedalling

10. Recovery

1 min @ 70-80 % of Threshold Heart Rate

11. 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 efficient 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

 

12. Zone 2

5 min @ 85-88 % of Threshold Heart Rate
100-105 rpm
High cadence concentrating on perfect pedalling

13. ​Cool Down

5 min @ 60-75 % of Threshold Heart Rate

Week 3

bike 10.png

Our aim each week is to improve efficiency and last an extra 5 sec before our pedal stroke starts to fall apart. As our legs get fitter we should be able to increase the duration of the good cadence work at the same effort level.

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 nice good cadence 90+


2. Repeat 6 times

    1. Single Legs alt left / right each rep

        30 sec @ 75-85 % of Threshold Heart Rate
        Aim for 5 second more than last session. Still concentrate on  bottom and top of pedaling stroke to remove flat spots
   

    2. Both legs

        30 sec @ 50-60 % of Threshold Heart Rate
        Still focusing on 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 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 bottom and top of pedaling stroke to remove flat spots

    2. Both legs

        30 sec @ 50-60 % of Threshold Heart Rate
        Still focusing on 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 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. Recovery

   1 min @ 65-75 % of Threshold Heart Rate
   Really easy recovery

 

11. Repeat 6 times

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

Concentrate on 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 full circle with no flat spots 

12. 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.

13. ​Cool Down

   5 min @ 65-75 % of Threshold Heart Rate