Welcome to Workout Wednesday. Every Wednesday I post a new Triathlon specific workout. (for free, What a Country!) 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)
A couple weeks ago, I was racing on the hilly but fun bike course. The sun was out, and t was beautiful morning. My legs were feeling good and pumping out the watts. Two more miles to go to the turn around, I am crushing it. The hills on the course aren’t so bad. Then right before the turn around, I came up on a pavement wall. Suddenly, I staring up a .25 mile climb at 15%. I switch the the small chain ring, and grind my way up the hill. By the top of the hill, my heart rate was around 1000bpm, and my legs were Jello. Luckily, we turned around and came right back down the hill, so I had time to recover and then crush the rest of the course. (Also, I hit 46 mph on the downhill, waahooo!)
That hill exposed a weakness in my recent cycling training. I’m lacking in hill power. Power hills are short intense efforts that keep your speed up on a hilly course. Power hills differ from long sustained hills, as they require pure leg strength. Increasing that leg strength requires short intense efforts with adequate rest. Think of it as doing squats on your bike. Working on power hills is also a win-win, as it will make you stronger on the flats.
Now let’s get to work:
- 5 Minutes easy spin
- 5 X @70 Effort 1 min/1 min rest
- 5 X standing 1 min/1 min rest – of each min rep 1st 30 secs @70%/ 2nd 30 secs @85% effort
- 3 min easy spin
- 3 X standing 2 min/ 1 min rest – of each 2 min rep 1st min @60%/ 2nd min @80% effort
- 3 min easy spin
- 6 X standing 30 secs/ 1 min rest @85%
This workout is best done on a trainer or stationary bike. Set the resistance heavy enough to make it challenging, but still be able to maintain a cadence above 60 rpm. Build into each rep, and focus on finishing strong. This workout is great for flatlanders is best done every couple of weeks. Work it into your program and you will be powering up the hills like a freight train.
Happy Wednesday! Welcome to another edition of 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. (HAHA)
This week’s workout – The Leg Chiseler
There are two factors that determine how fast you can push on the bike. These are your lungs and your legs. Your legs and lungs work together to produce power, but a weakness in either system will become a limiting factor. I experience this every winter winter when I train for a marathon and neglect bike training. When spring comes, and I get out on the road, I have the engine of a Corvette, and legs like a Smart Car. Leg strength is the key to increasing your speed, riding better in headwinds, and climbing. For those of your with some vanity, these workouts will make your go sticks more chiseled.
This workout consists of on and off bike training designed to increase muscular strength in the legs. While these intervals can be intense, the focus is to get that burning sensation in the legs, not max out heart rate. Load up the tension, so your legs are working harder than your cardio. Aim to keep your cadence around 40-60 RPMs under tension. Ideally, this work should be done on a trainer or spin bike. That way you can control the amount of tension, and there are no interruptions.
On to the workout:
The Leg Chiseler
- Warm up – 10 mins – easy spin
- Warm up – 3 X 1 min/30 secs off
- Main Set – 3 min climb increasing tension every minute (Heavy tension RPM – 40-60)
- Get off bike and do 20 air squats
- Easy spin 2 min
- Repeat Main Set 4-6 times
- Cool down 10 mins Easy Spin
This workout should be difficult, but know your limits. If you need a bit of extra rest between sets, take it. This type of workout is best scheduled with a rest day or easy day after. Leg strength work scheduled once every week or two, will be enough to see significant improvement. Remember to maintain the best pedal stroke possible. Focus on pushing and pulling the pedals and making circles. For more info on good pedaling mechanics.
Photo Credit: https://s-media-cache-ak0.pinimg.com/736x/17/d5/98/17d598c3d928de6c1cc5b28feb67c10c.jpg
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