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Cycling Made Easy: Drills and Endurance – Premium

This program is for anyone who wants to add more skill specific running workouts to their personal library or for someone who wants to follow four weeks of run focused drill training. Each week includes 6 workout sessions. Sessions range from 30-60. You’ll find a good variety of one legged and cadence drill workouts in this plan which again, are best done on the trainer.  You can add this workout to your existing training plan or simple add or subtract the volume to meet your individual fitness schedule and needs. At any point, you can combine two workouts together to create a longer endurance training session or adding more to the warm up and cool down phase.  It’s best to include this type of training in the preparation/base phase of your training plan.

This program can also be used in conjunction with any of our other 4-week running plans or simply as a supplement to our triathlon training plans.  If you purchase all four cycling programs, you can ride them back to back to create a 16 week schedule. If so, you’ll want to start with Drills and Endurance then Strength, then Threshold and Speed and finish with our Ultimate Mix.  Ride with the focus on the pedal stroke during each workout.

WEEK 1 – CYCLING  MADE EASY: DRILLS & ENDURANCE
MONDAY

(REST DAY)

Future Reference/Terms:

WU: Warm Up

MS: Main Set

CD: Cool down

RI: Rest Interval

Stride

Zone 1-Zone 5 refers to training intensity

” seconds

‘ minutes

RPE = Rate or Perceived Effort  (Rate of Perceived Effort Chart

Zone 1-Zone 5 refers to training intensity

Additional Resource Articles:

Quick Guide to Setting Zones

Also review this article on Cycling Drills.

TUESDAY 45’ – FOCUS ON SINGLE LEG PEDALING DRILLS

WU: 15’ 80-85 rpms zone 1-2 add some out of the saddle time.

Do the following drills 5 times

-RLO 10” then LLO 10”.

-RLO 20” then LLO 20”.

-RLO 30” then LLO 30”.

Ride both legs smooth relaxed circles for 15′ zone 2 , 90-100 rpms

CD: 5 minutes zone 1

WEDNESDAY 45’ – FOCUS ON CADENCE DRILLS

WU: 5’

MS: 10 x 30” spin ups (easy gear, high cadence) with 30 sec easy between sets

10’ spin 80-90 rpms, zone 2

10 x 30” spin ups (easy gear, high cadence) with 30 sec easy between sets

CD: 10 minutes 80-90 rpms zone 1

*Spin up start around 80 rpms and over 30″ spin over 100 rpms, without bouncing.  Zone = training zone intensity

THURSDAY 1:00 – LOWER CADENCE DRILLS

WU: 5’ then 10x (30″ OLD / 30″ both legs)

MS: 4x 5′ zone 2-3 at each cadence / RI 2′

#1 50 rpms, #2 60 rpms, #3 70, #4 80

CD: 10’ zone 1 85-90 rpms

FRIDAY Recovery spin 45-75 minutes zone 1
SATURDAY 1:30 – ENDURANCE

Ride mindful of your cadence and pedal stroke

Ride 1.5 hours ride on your trainer or road

WU:  15′ zone 1

MS: for the next 60’, zone 2, alternate spin up to 110 RPMS for 30″ then 30” 70 rpms, then 2 minutes @ 90 rpms. Focus is on smooth pedaling focus on efficiency of movement not high effort

CD: 15’ zone 1

SUNDAY 1:00 – COMBO DRILLS

WU: 10’ spin 85-95 rpms

4x (20″ SLD, 40 both, 40″ SLD /20″ both)

MS: 6X 6′ as (2′ BG sit<70 rpms, 1′ LG >95 rpms, 1′ BG stand <70 rpms RI 2 minutes)

CD: 10 minutes zone 1

BG = Big Gear

LG = Little Gear

RI= Rest Interval

CD: 5 minutes

 

WEEK 2 – CYCLING MADE EASY: DRILLS & ENDURANCE

 

MONDAY Day Off: Focus on recovery, nutrition, massage, stretch, yoga, relax.
TUESDAY 1:00 – SINGLE LEG DRILLS

WU: 10 minutes 85-90 rpms, zone 1-2

MS: 5 x (20″ right leg, 20″ both , 20″ left leg) – easy gear, apply power to the full pedal stroke

10’ spin Z2

5 x (:30 left leg, :30 both legs, 30″ right leg) – easy gear, apply power to the full pedal stroke

10’ spin Z2

5 x (:40 right leg, :40 left leg, 1 min both legs) – easy gear, apply power to the full pedal stroke

CD: 10 minutes zone 1-2

*(20, 30 or 40 second with the right or left leg doing most of the work, 60 seconds with both legs working to form smooth, relaxed circles)

WEDNESDAY 1:00 – CADENCE DRILLS

WU: 10’ zone 1-2

MS: 3X the following drills zone 1-3

Ride 2’ 85-95 RPM. RI 1′

Ride 1’ 70-80 RPM. RI 1′

Ride 1’ 60-70 RPM. RI 1′

Ride 1’ 70-80 RPM. RI 1′

Ride 2’ 95-105 RPM. RI 1′

After your 3rd set ride 10 minutes 85-90 rpms zone 2

CD: 5′ zone 1

THURSDAY 1:00 BIG GEAR DRILLS

WU: 5’ then 6 X 30″ spin ups / 30″ easy

MS:  7×4′ zone 2 RI 2’

( 1′ sit @ 70-80 rpms, then 1 min stand 60 rpms, 1′ sit 100 rpms, 1’stand 70 rpms)

CD: 5 minutes easy

FRIDAY Recovery spin 45-75 minutes zone 1
SATURDAY 1:30 – ENDURANCE RIDE

WU: 5’ spin zone 1 then ride 20’ shifting gears every 4 minutes maintaining 85-95 rpms increasing heart rate to zone 3

MS: 4X zone 2-3

(5 minutes seated big gear<70 rpm,  3′ aero @ 90 rpms)

RI 5 zone 1′

CD: 15 zone 1

SUNDAY 1:00 – COMBO DRILLS

WU: 10’ spin 85-95 rpms zone 1-2

MS: 5 x 45 sec ON/OFF drills (ex. 45 sec high cadence pedaling, without bouncing. Adjust gears as needed. 45 sec easy spin/recovery.)

5 x 45 sec single-leg pedaling. Alternate right leg, then left leg and rest as needed in between to unclip/clip.

5×1 min standing while pedaling with a hard gear (while keeping a smooth cadence, focusing on the full pedal stroke), then sit down (without changing gears) and go right into 60–90 seconds seated. RI 1 minutes EZ spin with a light gear and high cadence to flush the legs, position yourself however most comfortable.

CD: 10’  spin zone 1-2

 

WEEK 3 – CYCLING MADE EASY: DRILLS & ENDURANCE

 

MONDAY Day Off: Focus on recovery, nutrition, massage, stretch, yoga, relax
TUESDAY 1:00 – PEDALING DRILLS

WU: Ride 5’  85-90 rpms zone 1-2

Do each of the following pedaling drills 5 times:

-RLO 60”

-Both Legs 60″

-LLO  60″

MS: For 25 minutes do the following:

30″ @ 110 rpm , 30 @ 90 rpms, 30″ <70 rpms,

CD: 5 minutes 80-90 rpms

WEDNESDAY 1:00 – HIGH CADENCE DRILLS

WU: 5’ then 5x (30” LLO / 30” RLO)

MS: 4x 10 minutes as follows zone 2-3

Ride 1’  95-105 RPM. RI 1′ 85 rpms

Ride 1’ 105-115 RPM. RI 1’85 rpms

Ride 1’ 115-125 RPM. RI 1’85 rpms

Ride 1’ 105-115 RPM. RI 1’85 rpms

Ride 1’ 95-105 RPM. RI 1’85 rpms

CD: 5 minutes easy zone 1

THURSDAY 1:15 MIXED DRILLS

WU: 10’

3x (20″ SLD, 40 both, 40″ SLD 20″ both)

MS:  4X 8 ‘ as (2′ BG <70 rpms, 1′ stand, 2′ LG seated > 95 rpms, 2′ BG seated <70 rpms, 1’ stand) RI 2 minutes

3x(20″ SLD, 40 both, 40″ SLD 20″ both) hard gear 80 rpms

CD: 12’

FRIDAY Recovery spin zone 1 45-75’
SATURDAY 1:30 ENDURANCE  

WU: 10’  include 10 X (30” LLO then 30” both 30” RLO)

MS: 4x zone 2-3

Ride 30″, 95-105 RPM.

Ride 1′ 85-95 rpms

Ride 30″ 105-115 RPM

Ride 1′ 85-95 rpms

Ride 30″, 115-125 RPM

Ride 1′ 85-95 rpms

Ride 30″105-115 RPM.

Ride 1′ 85-95 rpms

CD: Ride 15’ EZ, 85-95 RPM.

SUNDAY 1:15 – COMBO DRILLS

WU: 7′ spin then drills

4X30″SLD/30″ both legs, 4×30 fast spin/30″ easy

MS: 50 minutes rollar coaster every 3rd minutes stand 60-65 rpms, every 4th minute cadence > 100 rpms

CD: 10′

 

WEEK 4 – CYCLING MADE EASY: DRILLS & ENDURANCE

 

MONDAY Day Off: Focus on recovery, nutrition, massage, stretch, yoga, relax.
TUESDAY 1:15 – Mix of drills

WU: 10’ as  1’ @ 85 rpms 1’ @ 105 rpms

MS: 10 x 3’

60” spin ups (easy gear, high cadence) then 30” LLO, 30” RLO, 60” both legs

30’ pick a comfortable gear 85-90 rpms zone 2-3

CD: 5 minutes zone 1

WEDNESDAY 1:15 – CADENCE DRILLS

WU: 15’  then do the following set

4 times zone 1-3:

Ride 2’ 65-75 RPM. RI 1′ 85-90 rpms

Ride 1′ 105-115 RPM. RI 1′

Ride 2’ 75-85 RPM. RI 1′

Ride 1, 95- 105 RPM. RI 1′

Ride 2’ S,55-65 RPM. RI 1′

CD: 5’ spin 90-100

THURSDAY 1:30 – LOW CADENCE DRILLS

WU: 5′ spin then 10X (30” LLO / 30″ RLLO)

MS: Ride 3X15’ as follows, RI 5’

#1 alternate (2 minute sit/stand 60-70 rpms, 1 minute fast spin_

#2 alternate (1 minute stand 60-70 rpms, 1 sit 70-80 rpms)

#3  85-95 rpms

CD:  repeat warm up

FRIDAY Day Off: Focus on recovery, nutrition, massage, stretch, yoga, relax.
SATURDAY 2:00 – ENDURANCE

WU: 10’ 80-90 then 5 minutes with FAST pedaling – Cadence over 100 rpms.

10x (1 LLO, 1′ RLO, 1′ both)

FOCUS on smoothing out the stroke. NO dead spots

Ride for at least 5 minutes spinning 90-100 rpm after that,

MS: Then 20 minutes steady and include 5×30 second sprints during the 20 minutes

10 minutes > 100 rpms

Then 3×5 minute efforts @ 70-75 rpms RI 5 minutes between each.

CD: 15 minutes easy spinning

SUNDAY 1:00 – ENDURANCE

WU: 10 minutes then do 3x 20″ fast/40″ EZ, 3×30″fast/30″ EZ, 3X40″fast/20″ EZ (fast = 100 rpms/easy 80 rpms)

MS: 5X4 minutes zone 3 (3 minutes aero bars then minute standing) RI 2 minutes

8 minutes alternating 1′ stand <70 rpms 1′ sit>90 rpms RI 2′

6 minutes steady 80-90 aerobars RI 2′

2 minutes choice sit or stand zone 3

CD: 10 minutes

 

Additional Video Links 5 BONUS Sports Medicine and Injury Prevention Video Interviews

How to Reduce Lower Back Pain

Common Sports Injuries and Prevention

How to Avoid and Fix Swimming Shoulder Injuries

Massage Therapy for Athletes

How to Treat IT Band Syndrome (ITBS)

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