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