Strength training for endurance athletes comes in many forms…
– Activation / Mobility / ‘Pre-Hab
– General Strength Training (resistance training)
– Sports Specific Strength
For this weeks Wednesday WorkOut we look into another progression in our Strength Endurance (SE) sessions on the bike. It is all about muscle fibre recruitment.
It is called 3, 2, 1… See if you can work out why.
10mins warm building effort and cadence throughout
Pre Main Set:
20sec hard Z3+-Z4 effort out of the saddle
40sec smooth Z2
5-8 rounds
MAIN
3-4 x 3min at Z3 and low (60-65) rpm
3-4 x 2min at Z3+ and low (60-65) rpm
3-4 x 1min at Z3+-Z4 and low (60-65) rpm
All with 1min Z1 easy spinning, higher rpm between
To Finish:
5-10mins nice and easy to finish including 3-5 x 10-15sec high rpm throughout