The winter season is a great time to work on your limiters and aerobic foundation workouts. If you’ve never had any formal cycling coaching you might suffer from some common inefficiencies in your pedaling mechanics. The two workouts below can be incorporated into any distance ride with or without friends. Some of the benefits of these workouts are:
· Increased capillarization
· Increased fat oxidation
· Increased glycogen storage
· Applying more power throughout the entire pedal stroke
All workouts are to be completed in a safe area and after a twenty to thirty-minute warmup.
Alpha:
4 x 1:30 @ 100 rpm; 1:00 easy pedaling between (ri)
5 x 2:00 focused pushing both heels down on downstroke; 1:00 ri
4 x 1:00 @ 110 rpm; 1:00 ri
5 x 2:30 focused pushing both heels down on downstroke; 1:00 ri
Bravo:
5 x 2:30 @ 100 rpm; 1:00 easy pedaling between (ri)
6 x 3:00 focused pushing both heels down on downstroke; 1:00 ri
5 x 2:00 @ 110 rpm; 1:00 ri
6 x 2:30 focused pushing both heels down on downstroke; 1:00 ri
You will see significant changes in your cycling after completing these workouts for four to six weeks. Happy cycling.
