Bike Speed Skills and Muscular Endurance Workout

This is a great mixed workout where you can work on both your speed skills and your muscular endurance. Muscular endurance is your body’s ability to resist muscular fatigue under pedaling tension. That pedaling tension is where the magic happens in your pedal stroke. The more tension in the pedals, the more power gets to the rear wheel and the faster you go.

SESSION FOCUS: Mixed Efforts of speed skills and muscular endurance.

Time: 51-61 min.

WARM UP (16 min)

5:00 Easy pedaling keeping cadence above 80 rpm.

6:00 1:00 reps, alternating between 100 rpm and 60 rpm.

5:00 Easy riding at 95 + rpm.

MAIN SET

30:00-40:00

Alternate:

5:00 at 110 rpm;  Z4/RPE 7-8

5:00 at 95 rpm;  Z3/RPE 6-7

WARM DOWN (5 min)

5 minutes of easy spin.

Static stretch off the bike and foam roller.