Strength 3

Purpose: This workout is the third stage of the weight-room-type strength sessions on the bike. The purpose is to maximize your force generation by developing strength in a way specific to cycling. Complete workout 3-4 times in 2-3 weeks. Stop this workout if it aggravates your knees.

CompuTrainer set-up:

• Program:Stand Alone, ergometer mode
• Target Heart Rate:5a zone
• Set a fan head-on at face level.

Workout:

• Warm up at least fifteen minutes.

• Using your handlebar control unit, increase the wattage load to 50% of your most recent maximum power output on the Power Test.

• Then do 2-3 sets of 3-5 reps with each rep 40-60 seconds long. Select a gear that maintains your cadence at 50-60rpm with your heart rate no higher than the 5a zone.

• Recover between reps in a very easy gear and light wattage load for five minutes. Between sets, spin easily for eight minutes.

• Cool down and stretch the quads, hamstrings, and gluteus.

Table of Contents