Spin-Up Drill
Warm up for 10 to 15 minutes of easy spinning.
- Spin at your normal cadence for 45 seconds and then spin up as high as you can, without bouncing, for 15 seconds.
- Make note of your highest cadence and try to better it with each repetition and with each workout.
- Repeat this sequence four times.
Then,
- 5 minutes easy spinning
- Repeat spin-ups
Cool down for 10 to 15 minutes of easy spinning.
Total Time: Approximately 44 minutes
More: 3 Steps to a Faster Bike Split
High Cadence Drill:
Warm up for 10 to 15 minutes of easy spinning.
- Spin at your normal cadence for one minute, and then one minute at your max cadence (maintain good form, with no bouncing in the saddle).
- Repeat this sequence 3 times.
Then,
- 5 minutes easy spinning
- Repeat high-cadence repeats
Cool down for 10 to 15 minutes of easy spinning.
Total Time: Approximately 47 minutes
More: 4 Great One-Hour Bike Workouts
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About the Author
Karen Buxton is Level-III USA Triathlon certified coach with over 25 years of coaching experience and author of The Triathlete's Guide to Off-Season Training. Coach Buxton works and trains in Greensboro, North Carolina and can be reached at Karen@coachbuxton.com. Find out more about Coach Buxton at www.coachbuxton.com
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