Time under tension is a key determinant for strength development. With the low cadences used within this workout we load the cycling muscles with time under tension building their strength and ultimately their power. This workout is great for all cyclists, but especially athletes that ride longer durations with sustained power, such as Ironman 70.3 athletes and marathon mountain bikers.
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.
This workout came from Sam Warriner who used to coach me 10 years ago. She would challenge me and make a faster, stronger athlete and sessions like this one. But I credit Sam’s coaching and sessions like this for my best ever Half Ironman.
Sam Warriner’s Strength Focus Bike Session
- 10min WU Level II;
- 2x 5min Level III Cad 60-70, 2min Level II Cad 80-90;
- 2x 5min Level III Cad 40-50, 2min Level II Cad 60-70;
- 2x 5min Level III Cad 60-70, 2min Level II Cad 80-90;
- 2x 15min Level IV Cad 70-80, 10min Level II Cad 80-90;
- 10min CD Level II;
- 10min Stretching
Start the workout with a Warm-Up (WU) of ten minutes of easy riding at Level II, keep your cadence above 90 rpm.
Start of with two, five-minute reps at Level III, keep your cadence between 60-70 Rpm. After each rep ride at Level II for two-minutes with your cadence between 80 and 90 Rpm.
The next set is also two, five-minute reps at Level III, but with your cadence between 40-50 Rpm. After each rep ride at Level II for two-minutes with your cadence between 60 and 70 Rpm.
The next set is a repeat of the first set: two, five-minute reps at Level III, keep your cadence between 60-70 Rpm. After each rep ride at Level II for two-minutes with your cadence between 80 and 90 Rpm.
The threshold set is two reps at Level IV for fifteen minutes each, ride with a cadence of 70-80 Rpm. Take a ten minute Rest Interval (RI) between reps at Level II with your cadence a bit higher between 80 and 90 Rpm.
Conclude the ride with a minimum of ten minutes of riding at Level II for your Cool Down (CD) and you cadence in the 90’s.
Finish with ten minutes of stretching to assist with your recovery.
Here is my data from this workout:
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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