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This program is for anyone that wants to add more strength and skill workouts to their bike workout library or follow a month of strength building on the bike.  Each week includes 6 workouts ranging between 45 minutes and 2 hours in length with a variety of low cadence drills in Zone 3-4 intensity based on your heart rate, RPE and power with a mix of lower intensity recovery workouts.   This type of training is typically found at the end of your base phase.  For example, if you have 12 week base training plan, these workouts fit well in weeks 6-12 after you have developed skills and endurance. If you have an 8 week base phase, then weeks 5-8.  

WEEK 1 – CYCLING MADE EASY: STRENGTH & SKILLS

 

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’ DRILLS and short climb simulation

WU: 5 ‘with 5x (30″ LLO/30″ RLO) zone 2

MS: zone 3

3 X 1:00’ 60 rpms stand last 30″ RI 1:00

3 X 1:30’ 60 rpms stand last :45″ RI 1:30

3 x 2: 00’ 60 rpms stand the last 60″ RI 2:00

CD: spin 5’

WEDNESDAY RECOVERY SPIN

WU: 15’ zone 1-2

MS: In small chain ride ride 6X 90” spin ups, starting at 80 rpms building to 120 the last 20 seconds. RI: 3 minutes between each all zone 2-3

CD:15’

THURSDAY 1:00 – HILL SIMULATION

WU: 10’ 85-95 rpms,

MS: 2 sets of the following (if you want to cut workout short do 1 set, if you want to make workout longer as more sets)

(5′ 80 rpms zone 3 into 5 min 90 rpms zone 3)

5X2 60 -70 rpms, like riding uphill zone 4 , RI 2 min spin like riding downhill 100 rpms)

CD: 10 minutes easy zone 1-2

FRIDAY 1:00 ENDURANCE

WU:10’ then ride 20 minutes shifting gears every 4 minutes maintaining 85-95 rpms increasing to zone 3

MS: 4X(5 minutes seated big gear 80 rpms, then 1’ stand 70 rpms) RI 1′

2X15″ FAST gear jumps 1:45 easy

2X15″ BIG gear jumps 1:45 easy

CD: 5 minute spin

SATURDAY 1:30 – MIX OF CADENCE

WU: 5 minutes zone 1-2 then 5x (30″ spin up / 30″ relaxed)

MS: zone 3

5 minutes 70-75 rpm– Just pushing the gear.

5 minutes: 80 rpm zone 2

4 minutes: 60-65 rpms

4 minute: 90 rpms zone 2

3 minutes: 50-55 alternate 30″ stand / 30″ sit

3 minutes 100 rpms zone 2

CD: 10 minutes.

SUNDAY 1:00 – SHORT INTERVALS / HIGH INTENSITY/LOW CADENCE

WU: 15 minutes

MS:

1 minute Big Ring: 50-60 rpm- zone 4

1 minute Small Ring: 90 rpm- zone 1

1 minute Big Ring: 50-60 rpm- zone 5

1 minute Small Ring: 90 rpm- zone 1

1 minute Big Ring: 50-60 rpm- zone 5b

1 minute Small Ring: 100 rpm- zone 2

1 minute Big Ring: 50- 60 rpm- zone 5b

1 minute Small Ring: 110 rpm- zone 2

1 minute Big Ring: 50-60 rpm- zone 4

1 minute Small Ring: 110 rpm- zone 3

5 minutes 90 rpm zone 2

CD: 10’ spin

*Intensity over 100% is considered  zone 5a, 5b and 5k according to Joe Friel Training zones

 

WEEK 2 – CYCLING MADE EASY: STRENGTH & SKILLS

 

MONDAY Day Off: Focus on recovery, nutrition, massage, stretch, yoga, relax.
TUESDAY 1:00 – HILL CLIMB SHIFTING GEARS

WU: 10’ zone 1-2 then 5 x 30 sec spin ups (easy gear, high cadence)

MS: zone 3-4

10 x seated ( 30 seconds @ 70-80 rpm, 30 seconds shift up, 30 seconds shift up, 90 seconds recovery zone 1). Maintain the same intensity level as you shift to harder gears over the 90” interval

CD: 15 minute zone 1-2

WEDNESDAY 1:00 – RECOVERY SPIN

WU: 15’ include 5X (30″ LLO / 30” RLO)

MS: 4X zone 1-2 (delete a set to make ride shorter, increase a set to make ride longer)

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.

THURSDAY 1:15 HILL SIMULATION + TEMPO

WU: 10’ zone 1-2 90 rpms

5’ zone 3 90 rpms

5’ zone 1-2 90 rpms

MS: 2x (1 set is 3×3’ plus 5’)

(3x 3′ 65 rpm, like riding uphill zone 3-4, RI 2 like spinning downhill after 3X3’ ride 5′ tempo zone 3-4 90 rpms)

CD: 10’ spin zone 1-2 90 rpms

FRIDAY 1:00 ENDURANCE

WU: 10’ zone 1-2,

MS: 45 minute: pattern is 5 minute blocks alternate 92-94 rpm with 70-75 rpm zone 2-3

CD: 5’ zone 2

SATURDAY 1:15 – LONG CLIMB

WU: 10’ zone 1-3 then 5’ effort at the MAX pace you can hold, 5’ zone 1

MS: 60 minutes zone 3-4 alternate 10 @ 70 rpms into 5 minutes @ 60 rpms. RI 1’ easy zone 1, then repeat pattern

CD: 5 minutes easy.

SUNDAY 1:15 – MIX OF BIG AND SMALL GEARS

WU: 15;  loosen up then

8 x 20 bursts…(ride all out):40 recovery

MS: 4 x 7:00’ zone 3-4 odds big chain ride, 65-75 rpms, even 85-95 rpms, RI 3 minutes zone 1-2

CD: 15:00 spinning small chain

 

WEEK 3 – CYCLING MADE EASY: STRENGTH & SKILLS

 

MONDAY Day Off: Focus on recovery, nutrition, massage, stretch, yoga, relax
TUESDAY 1:15 BIG GEAR LONG CLIMB

WU: 15’ zone 1-2 then 3 x 1′ sprint RI (1′)

MS:  3x (5′ @ 60 rpms, 5@70 rpms, 5@ 80 rpms) all zone 3, RI 5′ spin zone 1

CD: 5′ Easy

WEDNESDAY :45 – RECOVERY SPIN

All recovery days should be at intensity zone 1-2, light resistance

WU: 10 minutes plus 5x (30″ OLO)

MS: 10 X (30” spin 100-120 rpms/RI 60” 80-90 rpms)

CD: Ride 15’ EZ, 85-95 RPM.

THURSDAY 1:30 HILLS PLUS TEMPO

WU: 5’ then 2 times RLO 45” , both 15”, LLO 45”

MS: 2x (1x to shorten ride, add 1-2x to make ride longer)

15’  90 rpms zone 3 into

bike 5x 2:00 60-65 rpms standing

CD:  15’ spin zone 1

FRIDAY 1-2 hours ENDURANCE

Ride 1-2 hour focused on pedal stroke zone 2.

SATURDAY 1:15 STRENGTH long climbs

WU: 10’

MS: 4 X 10 ( 3′ @ 80 rpms 3′ @ 70 rpms, 3′ @ 60 rpms 1 minute stand at 50 rpms) RI 5;

CD: 5′

SUNDAY 1:45 LONGER FIXED GEAR CLIMBS

WU: 20’ zone 1-2

MS: : 6 x 6′ descending gears. For example

First climb: 53X 25

#2 and #3 x 53 x 23

#4 and #5 climb 2 x 53 x 21

#6 1 x 53 x 19

Recovery…spin 3′ zone 1

CD: 120 minutes

* On steep gradients or as you begin to fatigue on long climbs, don’t mash down on the pedals. Instead, try to pedal in circles. By working on your technique, you’ll use more muscle groups instead of just relying on your quadriceps muscles for power. It’ll also speed up your cadence and help you pedal harder for longer periods of time.

Staying seated is more efficient and will allow you to pace yourself more evenly for the duration of the climb.

 

WEEK 4 – CYCLING MADE EASY: STRENGTH & SKILLS

 

MONDAY Day Off: Focus on recovery, nutrition, massage, stretch, yoga, relax.
TUESDAY 1:30 SHORT HILLS

WU: 10’ zone 1-2

5’ zone 4

5’ zone 2

MS:

6x 3’ hill repeats or using a big gear, 65 rpm, like riding uphill RI 2′

Spin 5 minutes easy

6X 1’ sprint  > 95 rpm RI 1:00

(repeat set to make a longer ride)

CD: 20’ zone 1-2

WEDNESDAY 1:00 RECOVERY HIGH RPM’S

WU: 5 minutes + 5x (1′ OLO)

MS: In small chain ride ride 10X 90 seconds starting at 80 rpms building to 120 the last 20 seconds. RI: 3 minutes

CD: 5 minutes + 5x (1′ OLO)

THURSDAY 1:30 – LONG CLIMB SIMULATION

WI: 80-90 rpms

5’ Z1, 5’ Z2, -5’ Z3

MS: zone 3-4

60 minutes increase gear, decreasing cadence every 8 minutes and holding for 8 minutes. take an easy 2’.  For example 8 minutes at 80 rpms RI 2’ then 8 minutes @ 75 rpms RI 2’ etc

CD: 10 minutes zone 1

FRIDAY 1:00 Recovery spin, very light resistance zone 1
SATURDAY 1:30 SKILLS AND DRILLS MIX

WU:

MS: 4×3′ (3′ high rpm, 3′ normal, 3′ low (some out of saddle, 3′ choice

Spin 5′

3×8′ as (2′ high rpm, 2′ normal, 2′ big gear low 2′ easy

Spin 5′

5×30″as (30″ 70-80 rpm, 30″ shift up, 30″ shift up90″ recovery)

Spin 5′

then 4×1′

1′ RLO

1′ LLO

1′ recovery

CD: 15’

SUNDAY 1:30 THRESHOLD AND HILLS

WU: 15’ zone 1-2 then 5’ zone 3 80-90 rpms

(3x 10’ zone 4 @ 85-90 rpms, RI 3’

Then do 4 repeats of a 4 ‘ 65-70 rpms. RI 4 minutes between efforts.

Finish with 5 x 1 minute FAST pedaling. (1 min-ON, 1 min-OFF)

CD: 15’ zone 1

Post Author: Dave Erickson