• Facebook - Black Circle
  • Instagram - Black Circle
  • YouTube - Black Circle

So many athletes ask me how to get stronger and faster on the bike.  I always tell them that they have to change the way they do things. Every ride must have a purpose. Lots and lots of miles will make you a great endurance cyclist, but to become stronger and to be able to climb hills faster, you need to do workouts that build leg strength.

 

This can come in the form of strength training for the bike, (check out my YouTube channel for tons of strength training for triathlon), or doing strength focused bike workouts like the one I am about to share with you. 

 

If your next race is a hilly course or higher elevation with several climbs, then you must train smart for the terrain of the race. This workout can be done on the trainer or outside if you can find a hill near your neighborhood.

 

Bike Strength Workout

Be sure to keep hips square while standing on the bike and a tight core. Push pedals down with heels and pull up with toes.

Warm up 10 min easy;

2 min steep hill climb at 60-70 cadence/2 min flat at 80-90 cadence

3 min steep hill climb at 60-70 cadence/2 min flat at 80-90 cadence

4 min steep hill climb at 60-70 cadence/2 min flat at 80-90 cadence

Do 6X30 second sprints Z5 with 1 min recoveries

4 min steep hill climb at 60-70 cadence/2 min flat at 80-90 cadence

3 min steep hill climb at 60-70 cadence/2min flat at 80-90 cadence

2 min steep hill climb at 60-70 cadence/2 min flat at 80-90 cadence

Cool down 10 min easy spin

 

Want to ROCK your next race with a podium finish, a personal best, or just a strong finish? I help athletes just like you become BADASS.

Want to talk more? Shoot me and email by clicking HERE and I will respond as soon as I can!

 

 

 

 

 

 

 

Please reload

Featured Posts