E-Coach Training Tips
Here is this week’s E-coaching tip….
For those planning that last, late season race, here’s a simple workout to boost a little more leg strength for the bike. This should be started 4-5 weeks out from your last race. Make sure to get 1-2 weeks of reduced training volume after your previous major race followed by 2 weeks of base work with increasing intensity.
Find a hill with 6-10% grade which takes up to 15 minutes to climb. This can also be done inside on a trainer if there aren’t any long hill climbs where you live. After a 30+ minute warm-up, climb the hill over-geared (find a gear you normally spin and make it 1-2 gears harder). Try to stay seated the entire climb, putting as much force into the pedals as possible, with a cadence of 50-60rpm. Pedal from the hips. Start off with 3 X 5 minute intervals working up to 10 or 15 minutes with 3-5 minutes recovery in between intervals. Flush out the legs and cool down for the remainder of your ride. Note of caution ; if you have knee problems or feel any pain, stop immediately. This can be a very stressful workout.
Do this for your key weekly bike workout for 3 weeks prior to your race taper. Always stretch well after training. This should give your legs, one last shock to build upon for that late season race peak.