Trainer Workout: Form Drills

[ChrisG]

This is a medium-intensity workout, I did this one yesterday.

*20 minute progressive warmup

*Leg Speed Drill
-15 sec 39x16
-15 sec 39x17
-15 sec 39x18
all at max cadence you can maintain w/o bouncing all over the place
-30 sec recovery (after the 45 sec of work)
-3 repeats of the above makes one set


*One-legged Drill
-30 sec each leg 39x18
-alternate legs
-3 repeats makes one set

*Climbing Form Drill
-90 sec 53x17
-90 sec 53x16
-90 sec 53x15
-1 min 39x15 at tempo (after the 4.5 min of work)
-3 repeats makes one set

*15 minute cool down

The workout I did yesterday was as follows:
-warmup
-leg speed
-one-leg
-leg speed
-one-leg
-climbing
-leg speed
-climbing
-leg speed
-climbing
-cool down

Do a 1 minute recovery between sets

It came to 1 hour 15 minutes total. This is a good medium-intensity workout that will give you solid benefits w/o making you pass out.😀

 

[The Kalmyk]

What exactly are "Climbing form drills"?

 

[ArmyOfNone]

What exactly are "Climbing form drills"?

In that portion of the interval you are pushing an increasingly harder gear. Imagine peaking a monster climb. *just a few more! you can do it! ahhhhh...beer*

 

[Panhead]

Are they all max cadence? What is tempo?

 

[ArmyOfNone]

Are they all max cadence? What is tempo?

For the speed and one legged drill you want to stay seated and be spinning as fast as you can while remaining smooth. You want to be making complete circles and not have your ass bouncing all over the saddle.

For the climbing portion you want to stay smooth as well. Efficiency is key.

Tempo will vary from person to person. Its roughly just below race pace.

 

[ChrisG]

For the speed and one legged drill you want to stay seated and be spinning as fast as you can while remaining smooth. You want to be making complete circles and not have your ass bouncing all over the saddle.

For the climbing portion you want to stay smooth as well. Efficiency is key.

Tempo will vary from person to person. Its roughly just below race pace.

What he said.

The climbing intervals should have you just beginning to lose control of your breathing as you finish them.

The "form" designation implies that you are focusing on keeping your upper body quiet, arms relaxed, not bobbing your head as you pedal, being mindful of pedaling full circles rather than mashing, etc.

 

[kush]

Sadly, I'm about to go into the basement to do these. Thanks Chris 😀

(yes, call me a wuss).

 

[The Kalmyk]

I will throw you a fist up when I pass your house this morning!!! WUSS😉😀

 

[ChrisG]

Did this one yesterday, thought I'd give it a bump.

 

[UtahJoe]

Chris, perfect time for a bump, thanks. Ill get to this sometime this week im sure.

 

[dhsean]

Yeh! - something to keep from getting bored out of my mind. I need this desperately as my max cadence without bouncing is pitiful. 10 years of DH racing gives you a a super smooth pedal stroke. 😀

 

[ChrisG]

Reviving the zombie thread now that EST is upon us.

I did this workout yesterday, I have to say it felt good to do something purposeful.

 

[PatrickBrown]

I need something like this in my life or I will get zero bike time at all.

 

[ChrisG]

I need something like this in my life or I will get zero bike time at all.

We gotta start kicking it in my basement again.

Party like it's 1997.

 

[PatrickBrown]

We gotta start kicking it in my basement again.

Party like it's 1997.

That!! my friend... would really kick ass!. ha ha

 

[notwist]

i hate building base on a trainer but this helps the time go by faster

 

[dhsean]

Yeh! - something to keep from getting bored out of my mind. I need this desperately as my max cadence without bouncing is pitiful. 10 years of DH racing gives you a a super smooth pedal stroke. 😀

Wow - what a difference 2 years makes. I'm a 130 rpm spinning roadie now. :hmmm:

 

[stb222]

Wow - what a difference 2 years makes. I'm a 130 rpm spinning roadie now. :hmmm:

130rpm? Those little legs can move that fast?