OFF SEASON TRAINING ~ FALL/ WINTER BIKE WORKOUTS
WATTS UP = LET’S HAVE SOME FUN WHILE MAKING SOME GAINS THIS FALL/WINTER.
Here are various 40-45min/workouts below. Notice, just like the swim workout post, we are basing workouts on perception of effort, not tied down by specific watts and/or heart rate here.
The goal: build up to at least 3-4x/week. Wanna step it up a notch, brick it with weights or a transition run... bonus if your week allows + the weather holds up, or you are used to sitting your hiney on the trainer, consider adding a long zone 2/ low Training Pace workout on the weekends with some company.
1) Workout for Strength
5-10min warm up with some quick cadence fartleks
(quick definition of a fartlek: short, sweet pace changes without specific distance or speed goals, rather this workout should emphasize and encourage a psychological and positive training experience)
25-30min repeat @ choice effort
3min @ 60-70rpm/ 3min easy
1min @ 50-60rpm/ 1min easy
5min cool down
2) Workout for Max Power
5-10min warm up with some quick cadence fartleks
25-30min repeats
10x30sec: all out power on your seat/ 30-60sec easy
10x30sec: all out power off your seat/ 30-60sec easy
5min cool down
3) Drill/Skills Workout
5-10min warm up with some quick cadence fartleks
25-35min repeats
30sec single leg drill/ 30sec easy
30sec single leg drill/ 30sec easy
1min seated @ 100+rpm/ 1min easy
1min standing @ 60-70rpm/ 1min easy
5min cool down
4) Workout with 40:20’s
5-10min warm up
20-25min:
40sec @ hard effort/ 20 @ easy effort
5min cool down
Get your cheeks on the saddle!!!
Happy Training!
If you have any questions/comments, please email: amari@playtri.com.
Author: Amari Holmes