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SPEED WORK
Speed work drills are mostly racing drills. Competitive outdoor cyclists find
speed work drills very valuable cross-training tools to enhance their racing
performance. Speed work drills can help build speed and power for beginner,
intermediate or advanced riders. Progress gradually on a weekly basis to slowly
lengthen the work intervals and shorten the rest periods. Instruct your rider to
use imagery to visualize breaks, sprints and hill climbs.
TEMPO TRAINING
For this drill, pedal cadence should be low and
participants should remain in the saddle. Cycle
70–75 RPM with enough resistance to remain just
below anaerobic threshold for the duration of
the drill.
Utilize both the RPM and resistance level
to identify one’s current workout intensity
and compare the results in the next class to
monitor progression.
Once anaerobic threshold is achieved,
observe either the heart rate or power
output and maintain this level throughout
the drill.
FAST AND FURIOUS
This drill simulates demands needed to finish
a fast, flat race. Set baseline cadence at 90—95
RPM. Increase gear until anaerobic threshold is
reached. Each minute, increase two to three gears
for a set amount of minutes (e.g., three minutes).
Finish by “hammering” 10—20 pedal strokes at
highest effort possible; then return to baseline
gear. Ensure riders decrease cadence before
gear when returning to baseline. Repeat four to
five times.
End with one to two minutes at all-out/
highest output, simulating crossing the
finish line.
10 x 10 x 3
This drill helps riders train at higher cadences
while experiencing small increases in gear and
improving the ability to ride with power at
faster speeds.
Establish cadence at 90 RPM with just
enough resistance to have control in pedals.
Give riders permission to go slower if they
cannot find a balance between cadence and
resistance.
Perform three 10 x 10 drills: every 10 seconds
add 10 Watts while working to maintain
cadence. Use the first set as practice. Adjust
5—15 Watts for each subsequent set.
Re-establish baseline at 80 or 100 RPM and
repeat three more 10 x 10s.
DRILLS
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