March 21, 2018 – GNT Bike

March 21, 2018 – GNT Bike

I know we have said it before, but it really does take time to develope that higher cadence. Trust the process and do the work where you can. You may feel like your lungs are totally fine, but your legs are fatigued because you have to spin so fast on an easier gear. We want to target 80-90 rpm for race day…lets get to it.

Today we will be working on building up our time on the bike

After the Bike Warmup

Perform: 3x 0:30 single leg pedaling (each leg)

The single leg pedaling can really help us start to dial in an efficent pedal stroke. This may feel funny at first, but you should feel like you are making smooth circles with each leg.

Main set:
3-4 sets:
8 minutes at low Z2 effort (75 RPM)
2 minutes Easy Z1 effort (85 RPM – Notice you are spinning your feet Faster here, but it should be an EASIER gear. Your heart rate should decrease, but you should be moving your feet quicker because you shifted up)

5 min @ Z1 easy spin Cool Down + 5-10 minute on a foam roller targeting quads, hip flexors and glutes.

Try to add 1 set to last week, if 30 minutes is a long time for you still, please do 2 sets.

Cool down is mandatory, we would rather cut the workout short to cool down and roll out, rather than just jumping off a working set and heading to work or home. 

Bike Zone notes:
Zone 3: 1 hour race pace, a few words, but heavy breathing, steady effort but working hard
Zone 2: sustainable for several hours, short sentences, but clear talking
Zone 1: very little resistance while pedaling, full conversations