POWER REPEATS
Purpose: Power is developed by improving both
strength and the ability to move quickly under a load. While weight
training builds raw strength, on-the-bike training is best for
establishing velocity of movement.
CompuTrainer set-up:
- Download
PC1 version or
- Program: Custom Courses...Set as follows:
| Leg |
Miles |
Grade |
| 1 |
0.4 |
-5.0 |
| 2 |
0.1 |
2.0 |
| 3 |
0.4 |
-5.0 |
| 4 |
0.1 |
2.0 |
| 5 |
0.4 |
-5.0 |
| 6 |
0.1 |
2.0 |
| 7 |
0.4 |
-5.0 |
| 8 |
0.1 |
2.0 |
| 9 |
0.4 |
-5.0 |
| 10 |
0.1 |
2.0 |
| 11 |
0.4 |
-5.0 |
| 12 |
0.1 |
2.0 |
- Race Against: Pacer, Level (n)
- Your Weight: (Actual Weight)
- Target Heart Rate: (N/A)
- Drafting: OFF
- Set a fan head-on at face level and warm up 15-20 minutes.
Workout:
- In your big chain ring, staying in the saddle at all times, ride the course keeping cadence at 85-95 rpm regardless of whether you are going uphill or down. You will have to experiment to find the right gearing combination that allows this. use the
biggest gear you can manage for 85-95 rpm. Your pulse and effort should rise dramatically on the uphill portions and fall on the downhill, but your cadence will not vary much.
- After the first 3-mile ride, recover for 3-5 minutes and repeat one to two more times. During four weeks, increase the number of trips you take over this course in a workout. You should soon find that you're getting stronger and able to use bigger g
ears. When you're eventually able to use your biggest gearing combination on this course, increase the grade of the uphill portions.
- Cool down and stretch the quads, hamstrings, and gluteus.
Descending Intervals
Road Racer Build 1
Mountain Biker Build 1
Triathlete/Duathlete Peak (short)
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