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 V LC
- 10min WU Level II;
- 4x 12min Level IV cad 60-70 (stand every 2min stand and attack for 12-15 pedal strokes), 6min 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 over-consuming at Level II, riding for ten minutes.
The main set includes four reps of twelve 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 six 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.
Here is my data having done the workout this week:
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.
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Do this workout today with the Squad.
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- Click this link and enter your details including FTP and weight (no cheating).
- Select “Full Access Membership” and search for & click on “Quad Crusher V LC” in the workout section, then “Start this Workout.“
- Connect your trainer, power meter, and/or heart rate monitor (make sure they are disconnected from your trainer app, Zwift, Rouvey, etc. first), then come ride with us.
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