Cycling Drills

Discussion in 'Cycling Training' started by zaskar, Jun 22, 2005.

  1. zaskar

    zaskar New Member

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    Just thought id post these drills . there are a few in here for every level of Rider.




    a. 5 x 30 seconds standing w/ 2 off
    b. 5 x 1 min standing w/ 2 off
    c. 4 x 2 min standing w/ 2 off
    d. 2 x 5 min standing w/ 5 off
    e. 6 x 1 min @ 100 rpm w/ 2 off
    f. 6 x 1 min @ 110 rpm w/ 2 off
    g. 6 x 1 min @ 120 rpm w/ 2 off
    h. 6 x 2 min @ 110 rpm w/ 2 off
    i. 6 x 2 min @ 120 rpm w/ 2 off
    j. 1LL, 1RL x 5-one leg drills
    k. 1LL, 1RL x 7-one leg drills
    l. 10 min as (40 sec. @100rpm, 20 sec max spin x10)-best done on trainer
    m. 6 x 8 second all out seated small chain ring accelerations w/ 3 min off
    n. 5 power starts w/4 min recovery between each
    o. 7 power starts w/5 min recovery between each
    p. 5 stomp intervals w/ 4 min recovery between each
    q. 7 stomp intervals w/ 5 min recovery between each
    r. 6 sprints 10-15 sec. all out w/5 min between each 135-160 cadence
    s. 8 sprints 10-15 sec. all out w/5 min between each 135-160 cadence
    t. 10 sprints 10-15 sec. all out w/5 min between each 135-160 cadence
    u. 6 hill sprints 8-10% grade 30-35 sec. all out w/5 min between each 75 cadence
    v. 9 hill sprints 8-10% grade 30-35 sec. all out w/5 min between each 75 cadence
    w. 6 PC jumps-current speed- 8 sec. all out w/5 min between each 100-130 cadence
    x. 12 PC jumps-current speed- 8 sec. all out w/ 5min between each 100-130 cadence
    Power starts- Use biggest gear on bike, begin at almost dead stop, stand for this drill, accelerate
    at maximum effort for 15 seconds, do not worry about heart rate as this is a muscular drill, do not
    accelerate for more than 15 seconds.
    Stomp intervals- Use biggest gear on bike, begin drill at 15-20 miles per hour depending on
    terrain, stay seated for this drill, accelerate at maximum effort for 12 seconds, do not accelerate
    for more than 12 seconds.
    Sprints- Begin at current speed. Use good form and accelerate all out for the given time. Cadence
    135-160. If they are hill sprints, use a moderate hill approximately 35 seconds long. Begin at
    current speed and go all out for the given time. Cadence 75.
    PC jumps- Begin at current speed and accelerate all out for the given time (8 sec. max). Cadence
    100-130.
     
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