ChrisG
Unapologetic Lifer for Rock and Roll
*Warmup
-15 minutes, progressively harder resistance (39x19,18,17,16 @ 3 min each, then alternate 53x16/39x16 30 sec each for last 3 min)
*Each set is 10 minutes total
-2 minutes, 53x19 work
-2 minutes, 39x19 recovery
-90 seconds, work
-90 seconds, recovery
-60 seconds, work
-60 seconds, recovery
-30 seconds, work
-30 seconds, recovery
*Recover 5 minutes, 39x19, keeping legs going around at med/high cadence
*Repeat 1 or 2 times, recovering 5 minutes between sets
*Cooldown
-10-15 minutes, reversing the warmup routine minus the big-ring element
*Entire workout is 55-65 minutes, including warmup and cooldown
*Most recently done with a 24" box fan and Neurosis "Times of Grace" both blasting in my face from 3 feet away. Currently doing 3 sets.
The goal of the workout is cadence and power. The work intervals ought to be done in a gear which allows a 90+ cadence ONLY if you push fairly hard. You should focus on maintaining smooth pedaling form and a quiet upper body. If you're rocking around on the bike, dial back the cadence until you smooth out. Hit the work intervals hard from the beginning; these are meant to train your ability to respond to changes in terrain/attacks by competitors.
Concentrate on sustaining the cadence for the duration of the interval; your legs ought to be loading up, though you shouldn't lose control of your breathing, at least until you're near the end of the interval. Staying focused on effort, form, and breathing will be key, and will keep away the dreaded "trainer boredom" many have written of here.
Be sure to stay hydrated throughout and use a fan to avoid melting into a puddle. Music is a key element of motivation for me when doing these.
If you want to take it to another level, practice visualizing closing a gap on another rider, or attacking a rise on a familiar trail. Helps in a variety of ways.
-15 minutes, progressively harder resistance (39x19,18,17,16 @ 3 min each, then alternate 53x16/39x16 30 sec each for last 3 min)
*Each set is 10 minutes total
-2 minutes, 53x19 work
-2 minutes, 39x19 recovery
-90 seconds, work
-90 seconds, recovery
-60 seconds, work
-60 seconds, recovery
-30 seconds, work
-30 seconds, recovery
*Recover 5 minutes, 39x19, keeping legs going around at med/high cadence
*Repeat 1 or 2 times, recovering 5 minutes between sets
*Cooldown
-10-15 minutes, reversing the warmup routine minus the big-ring element
*Entire workout is 55-65 minutes, including warmup and cooldown
*Most recently done with a 24" box fan and Neurosis "Times of Grace" both blasting in my face from 3 feet away. Currently doing 3 sets.
The goal of the workout is cadence and power. The work intervals ought to be done in a gear which allows a 90+ cadence ONLY if you push fairly hard. You should focus on maintaining smooth pedaling form and a quiet upper body. If you're rocking around on the bike, dial back the cadence until you smooth out. Hit the work intervals hard from the beginning; these are meant to train your ability to respond to changes in terrain/attacks by competitors.
Concentrate on sustaining the cadence for the duration of the interval; your legs ought to be loading up, though you shouldn't lose control of your breathing, at least until you're near the end of the interval. Staying focused on effort, form, and breathing will be key, and will keep away the dreaded "trainer boredom" many have written of here.
Be sure to stay hydrated throughout and use a fan to avoid melting into a puddle. Music is a key element of motivation for me when doing these.
If you want to take it to another level, practice visualizing closing a gap on another rider, or attacking a rise on a familiar trail. Helps in a variety of ways.
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