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.
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.
