Strength Training

Strength training is used to give the body anatomical adaptation needed to use a larger gear comfortably in a race situation.  When combined with speed it allows generating average speed on the bike like you need in racing.

Warm up (10 minutes – use a light gear (38 x 15) and maintain at 70% of maximum heart rate)
1 minute to build to 80% of maximum heart rate (same gear, or slightly heavier)
1 minute to build to 90% of maximum heart rate
1 minute recovery
1 minute at 70% of maximum heart rate

Step #1 – Moderate Hills (big chain blade, 42 x 18/16, cadence at or about 70 rpm, 2% gradient)
1 minute to build to 80% of maximum heart rate
1 minute to build to 85% of maximum heart rate (add 2% gradient)
2 minutes to hold at 85% (remain seated, relax hands, pedal from the hips)
1 minute recovery
1 minute at 70% of maximum heart rate
1 minute at 80% of maximum heart rate
1 minute at 85% of maximum heart rate (add 2% grace)
2 minutes to hold at 85% (remain seated, relax hands, pedal from the hips)
1 minute recovery
1 minute at 70% of maximum heart rate
1 minute at 80% of maximum heart rate
1 minute at 85% of maximum heart rate (add 2% gradient)
2 minutes to hold at 85% (remain seated, relax hands, pedal from the hips)
1 minute recovery
1 minute at 70% of maximum heart rate

Step #2 – Steep Hills (big chain blade, 42 x 15/14, cadence at or about 60 rpm, 4% gradient)
1 minute to build to 80% of maximum heart rate
1 minute to build to 90% of maximum heart rate (add 4% gradient)
4 minutes to hold at 90% of maximum heart rate (remain seated, relax hands, pedal from the hips)
1 minute recovery
1 minute at 70% of maximum heart rate
1 minute to build to 80% of maximum heart rate
1 minute to build to 90% of maximum heart rate (add 4% gradient)
5 minutes to hold at 90% of maximum heart rate (remain seated, relax hands, pedal from the hips)
1 minute recovery

Cool down (12 minutes)