Building Your Bike Power

After planning your season and setting up your A race the next step is to create a training plan. This should include knowing the course and knowing your strengths and weaknesses. For instance, cyclists should know if the course is hilly or flat, does it typically end in a sprint or do breakaways succeed? Similarly, triathletes would want to know if they will face a major climb or rolling hills.

Once you’ve determined the demands of the course, you should reference that with your current fitness abilities for what will be required during your race. If your race ends in a bunch sprint, how strong is your sprint? If you need to put out tempo wattage for four hours, how strong is your aerobic fitness? Building your capabilities around the needs of your race is the basis of race specificity.

 

Here is a good set below for building bike specific power. You would be best to do this set on the turbo trainer, but you can do this out on the road (just try find nice long flat sections)

 

Warm up

Start with a 20 minute warm up minimum.

 

Main Set

5 minutes at 50-60 rpm

3 minutes Active Recovery

5 minutes at 50-60 rpm

3 minutes Active Recovery

5 minutes at 50-60 rpm

3 minutes Active Recovery

5 minutes at 50-60 rpm

3 minutes Active Recovery

5 minutes at 50-60 rpm

3 minutes Active Recovery

5 minutes at 50-60 rpm

 

Cool Down

10 minutes Cool Down

 

 

All efforts are seated and select a gear/resistance that just allows you to maintain a cadence of 50-60 rpm.

For recoveries, pedal easy with a light resistance.

Even though the resistance is high, try to keep your pedal stroke smooth and even, don’t stamp on the pedals.

 

 

Enjoy 😃

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