4 “Big Gear” Cycling Workouts To Build Leg Strength. Coming from a running background, I entered triathlon with a large gap between my bike and run heart rate zones.
On the flats, my bike zones were 20 bpm below my run zones. This gap was due to a lack of leg strength needed to stress my cardiovascular system. Doing intervals of “big gear” work—throwing your bike into a large gear and grinding it out—can help build cycling-specific leg strength. Below are some sets that are easy to incorporate into your existing basic week.
For your big gear work, cadence should be 60–75 RPM. Le Triple Effort : Triathlon & Autres - Part 3. En triathlon, un entraînement est une association d’intensité et de volume.
A partir de ces deux données, il est intéressant de définir pour le triathlète un indice permettant de quantifier l’impact et les bénéfices d’une séance pour chacun des trois sports. Pour se faire, le docteur Andrew Coggan, professeur en physiologie de l’exercice a défini le Training Stress Score (TSS). Établi d’abord en cyclisme, on peut aussi lui trouver ses équivalents en natation et en course à pied.
Généralités Le TSS est un indice propre à chaque séance et à chaque athlète en fonction de ses capacités. D’où la nécessité de ne pas se fier aux valeurs brutes d’un entraînement, mais de prendre en considération les capacités physiologiques de chaque athlète. One-Hour Workout: Work on Your Bike Cadence. One-Hour Workout: Smooth Pedal Stroke Trainer Session. Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).
This week’s workout comes from Marilyn Chychota, a former elite cyclist and triathlete and now coach for Endurance Corner. “The session is designed for developing a smooth pedal stroke, efficiency and neuromuscular quickness in an aerobic zone,” Chychota says. “It also helps improve recovery and riding efficiency.” Bike Intervals Could Make You A Better Runner. Looking for a run improvement?
The answer may be found on your bike. Delighting bike-favoring triathletes everywhere, a new study published in the Journal of Strength and Conditioning demonstrates that doing a little high-intensity interval training on the bike can actually improve your running performance. The researchers discovered this after having a group of runners do 6×10 seconds of all-out bike intervals with somewhere between 30–80 seconds rest in between each. Concurrently, the athletes kept to their regular running routines. After just six sessions of this protocol over two weeks, the runners who did interval training on the bike improved their 3K times over the control group, who ran but didn’t do interval training on the bike. Jared Berg, an exercise physiologist based in Boulder, Colo., suggests these findings were likely a result of the fact that interval training in any form can improve endurance performance.
Three Interval Sets To Improve Speed On The Bike. Coach Gordo Byrn provides three cycling sets that specifically address the limiters that he sees most often when working with athletes. 1.
To improve your performance on the flats, do Big Gear Intervals Try 5×8 minutes in a big gear with 2-minute spinning recoveries. Aim for 60 RPM in your TT position. Use a threshold effort, where you build to a burning in the legs then back off a touch. Keep your head up when riding fast! One-Hour Workout: Bike Trainer Menagerie. Every Tuesday we’ll feature a different coach’s workout you can complete in 60 mins (or less!).
This week’s bike workout comes from Rhode Island-based John Houfek, who has been coaching multisport athletes through Raven Triathlon Coaching for more than 20 years. Below is Houfek’s favorite indoor trainer workout, combining drills, strength and intervals all done in an hour. Warm-up Ride 10 mins easy with some spin-ups and harder efforts, then settle into a gear you can maintain at 90+ RPM.
Main Set • Single Leg Drills, 5x through: Left leg only for 30 secs, both legs for 60 secs, right leg only for 30 secs, both legs for 60 sec for 3 mins total. . – Spin 3 mins easy to recover. • 8x Pyramid 100+ cadence spin-up bursts on the minute at :28–:35 for 15, 20, 25, 30, 30, 25, 20, 15 secs respectively. . • 5×15-sec hard standing climbs on the minute at :37–:41.
. – Spin 2 mins easy to recover. • 5×60/60 at 100+RPM. 10 One-Hour Trainer Sessions. Every Tuesday we feature workouts that you can complete in 60 minutes (or less!).
As we head into the cooler, off-season months we know you’ll be logging more time on your trainer. Here, we’re showcasing 10 of our favorite bike trainer workouts from coaches around the country. Bike Trainer Intensity Mix-Up This workout comes from Bethany Rutledge, owner and head coach at Energy Lab, a power cycling studio in Atlanta, Ga., and coaching director of Atlanta Tri Club. “If you live in a colder climate and have been dreading using the trainer, here’s a time efficient set to ease into things focusing on form, aerobic fitness and, finally, aerobic capacity and neuromuscular firing,” Rutledge says. Get the workout here. Smooth Pedal Stroke Trainer Session This session comes from Marilyn Chychota, a former elite cyclist and triathlete and now coach for Endurance Corner. Get the workout here.