Welcome to  Workout Wednesday. Every Wednesday I will post a new Triathlon specific workout. If you like the workout, fit it into your training plan for the week. If you don’t like the workout you’re crazy, all of my workouts are brilliant pieces programming. (kidding)

This week workout is Cycling Overspins.

This is a fun workout.  Overspins are essentially sprinting with a light gear. The benefits are better pedaling efficiency and higher cadence. This workout forces you to increase your cadence beyond your normal range. Working at a higher cadence will strengthen those fast switch muscles that smooth out your pedal stroke.

During the workout focus on making good circles with your legs. Push and pull all the way through the stroke. If you are doing it correctly your upper body will be relatively still and your legs will be spinning fast. Imagine you are a duck swimming on a lake, calm on the top, and swimming away under water.

This workout should be performed on a spin bike or trainer. Aim for 20-30 RPMS faster than your normal cadence. If you normal cadence is 80 RPMS try to maintain 100-110. Set the resistance light, just enough to keep your speed under control.

This workout is not very taxing to your legs or cardio. It can be done at the end of another workout or on a scheduled easy bike day. I suggest putting on your favorite loud fast tunes and enjoying the workout.

Overspin Workout

• Warm up 5 min
• 3 X 1 min @ 60%/30 secs rest
• 5 X 30 secs @(+20 RPMS)/ 30 secs spin easy
• 4 min steady @ 60% effort
• 3 X 1 min @(+20 RPMS)/ 30 secs spin easy
• 4 mins steady @ 60 % effort
• 5 X 30 secs @(+20-30 RPMS)/ 30 sec spin easy
• 10 min cool down

Here’s great video explaining the basics of pedaling mechanics.