Muscular Endurance Workouts

Tempo

On a flat course or on a indoor ride in a single gear at at 80-90 rpm in zone 3-4.    Without recovery ride for 30-90 minutes depending on your fitness.   Try to keep a constant speed.

Also try tempo intervals, ride 30-40 min as above, then rest 5 min, then do another 30-40 min.  Repeat for a total of 2-4 times, depending on fitness.  This is good for indoor riding when weather is bad.

Cruisers

This is best on a in door trainer or on a course you can repeat the interval at the same intensity.  Do 3-6 intervals that last 6-12 minutes in zone 4-5a.  Recovery is half of the time of the interval.  For example, if you did a 10 min interval, recover is 5 minutes.  Cadence should be around 80-90 rpm.

Hill Cruisers

Same as the Cruiser (above) but find a 2-6% hill for the interval.  Best done on a hill which lasts the duration of the interval you are achieving.  After completing the hill, coast back and spin around until it’s time for the next interval.

Threshold

On a flat course or on an indoor trainer ride for 20-60 min in zone 4-5a.  Cadence should be 90-95 rpm.

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