All cyclists need leg strength, it is after all what allows us to pedal with a large amount of force and which is a key component to developing power. This workout is great at developing leg strength through an accumulation of time at a low cadence and moderate to high workload. This is interspaced with high-intensity efforts, just to keep you on your toes.
Each Sunday, I’ll post a Smart-Trainer Session that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray, he will, in most cases, prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.
I was having a discussion with an athlete about great sessions to develop leg strength through low cadence and suggested doing the Quad Crusher series with a low cadence, hence the LC attached to this session.
Here is the original workout:
Quad Crusher I LC
- 10min WU Level II;
- 3x 10min Level IV Cad 60-70 (stand every 2min stand and attack for 12-15 pedal strokes), 10min Level II RI;
- 10min CD Level I-II;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II, riding for ten minutes.
The main set includes three reps of ten minutes duration at Level IV with a cadence of between 60 and 70 rpm. During these reps, every two minutes stand up on the pedals and attack for 12-15 pedal strokes. Between the reps ride gently at Level II for ten minutes as your Rest Interval (RI).
Conclude the ride with a cool down (CD) of ten minutes riding at Level II.
Finish with ten minutes of stretching to assist with the recovery.
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
Get my 8-week Faster Cyclist Training Plan with 25% off
8 weeks of training will give your FTP a significant boost. On average following this programme cyclists improve by 8% in the first month.
Some people have improved by more than 40 Watts following this programme!!!
Designed for Cyclists of ALL abilities who are wanting to improve their FTP, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is for cyclists that are comfortable riding between 1:20 and 2 hours in duration and want three sessions per week.
When purchasing, use the discount code “web25” to claim your 25% discount.
Prior to using this plan, you should be able to ride for up to one hour, 20 minutes comfortably.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.
When purchasing, use the discount code “web25” to claim your 25% discount.