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Workouts

One-Hour Workout: Build Bike Efficiency

This trainer workout focuses on form, so you can maximize your pedal stroke.

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Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s bike workout comes from Dave Sheanin, a coach for D3 Multisport (D3multisport.com) in Boulder, Colo. This trainer workout focuses on form, so you can maximize your pedal stroke.

“Many triathletes get very focused on mileage and time on the bike without thinking about quality of technique,” says Sheanin. “This set covers a lot of bases with single-leg and cadence work. Riding a balanced pedal stroke along with a higher cadence builds strength and balance which will leave you in better shape for the run. Practicing these skills any time, on or off-season, will pay off on race day.”

RELATED: 2 Cycling Workouts To Improve Your Cadence

One-Hour Workout: Build Bike Efficiency

Warm-up
15 min easy

Main Set
One-legged drills: These are with your shoes clipped in, and the idea is to focus on one leg at a time.
90 sec right leg, 90 sec left leg.
45 sec right, 45 sec left, 45 sec right, 45 sec left
30 sec left, 30 sec right, increasing cadence each 5 sec to maximum
20 sec right, 20 sec left for 2 min
15 sec right, 15 sec left for 1 min
10 sec right, 10 sec left, for 40 sec
5 sec right, 5 sec left for 20 sec

Then 3–4 x 1’ at max cadence, recovery interval 1 min
3–4 x 15” at max cadence to spinout, recovery 45”

Cool-down
15 min easy

RELATED: Why You Should Consider Indoor Training On The Bike

 More one-hour workouts.