Cycle Workout 5

This is actually an old cycling workout from before, but I thought I would post it just in case. Stay tuned for a new cycling workout coming up later today.

Warm-up: 

-7 minutes. Start level 3-4, end at level 5 by the end of 7 minutes.

After 7 min., add tension for a moderate climb, level 6, for 3 minutes.

-Using the same climbing tension you just had on, perform 6 x 1 min. one leg isolations (i.e. pedal only using one leg for 1 minute 6 times). Thus, each leg should complete 3 minute intervals. The tension should be pretty moderate. It should feel like you are "lifting" a weight (think leg raises on the weight machine). Level 6.

Main Set:

-Start with 1 x 5 min. climb. Level 6 (shoot for 60-70 rpm).

- 1 minute active recovery, flat road. level 5

- 2 x 4 min. climb. Sprint/hard push for last 30 seconds. Note, the sprint can be in or out of the saddle. The main part of the climb should be in the saddle. Take one minute rest in between each 4 minute interval. level 6-7

- 1 minute active recovery. This time, add a little tension and "jog" easy out of the saddle on a flat road. level 5.

- 3 x 3 min. climbs, moderate tension, in the saddle. Sprint/push hard last 1 minute of each 3 minute interval (can do this in or out of saddle). level 7-8. Take one minute rest in between each 3 minute interval (easy spin).

- 1 minute active recovery. This time, 30 seconds in the saddle then 30 seconds easy "jog" out of the saddle. level 5.

- 5 min. climb. This time however...

           for the first minute just climb in seated position

           for the second minute push hard/sprint for 1 minute out of the saddle

           for the third minute add tension and stay seated and climb for 1 minute

           for the fourth minute sprint/push hard out of the saddle for one minute

           for the fifth/final minute sprint/push hard in the saddle for 1 minute

There are no breaks in between these different intervals, it is just one long 5 minute climbing hammerfest.

Cool it down for 10 minutes or until your hour is up (which should be about 10 minutes if I calculated this right).

I know a lot of people had concerns about climbing during races. This workout is great for getting those climbing legs geared up for the season. Remember, do not shy away from the tension, work your legs into a good rhythm with each climb, and if your legs hurt that is okay! Hill workouts are not easy, especially when considering it is on a bike. Again, you do not have to do all of this workout. Maybe shoot for doing half of it and then build from there... or whatever. Also, drag along a friend or fellow triathlete and get them to do the workout with you. There is nothing better than having a little competition.     

 

Enjoy,

-Dane