Spin - Ups
Find a moderate sized climb with a gradual descent. Once you’re at the top, shift into a gear that puts you around 70 rwp On the way down, don’t shift gears, gradually letting your cadence rise until you get to the bottom. Shoot to be well above 100 maw by the time you reach the bottom. Repeat 4 to 5 times.
When you get more comfortable with this drill, start at a higher cadence at the top of the descent. As with the other drills, make sure you are applying even pressure for the full rotation of the pedal stroke, avoiding dead spots where power isn’t being produced.
Single leg Pedaling on the Trailer
If you have an indoor cycling trainer, this is a great drill to improve pedalling efficiency. With one foot clipped into your pedal and the other leg free (either resting on the frame of your trainer or on a box next to the bike), shift to an easy gear and pedal for20 to 30 seconds (or until fatigue), then repeat with the opposite leg. Start with five repetitions with each leg, increasing the duration of the drill as it becomes easier.
This drill will feel awkward at first, in part because you will likely have many spots along the course of one revolution where power isn’t being produced. These are called dead spots, and are precisely the reason why this drill helps you to pedal in smooth circles. If you’re having a hard time with this drill at first, clip both feet into the pedals. Do the drill the same, trying not to use one leg (even though clipped in) and letting the other leg do all the work. Switch legs every five pedal strokes forabout five minutes. This is also a good way to practice if you don’t have an indoor trainer or forwhen you’re riding on the road.
From your normal cadence and shift to an easier gear 2 to 3 above what you would normally ride at. Ride for five minutes at this new cadence (which should be between 90 and 120 tw) and retum to your normal cadence. Try this several times during your ride during long flat sections.
If you’re using a speedometer or power meter try to maintain your speed or power when you shift to the higher cadence. This is a good way to improve your cardio and give your muscles and joints a break from the big gears. Remember to try and keep a smooth pedalling rhythm even as you start to fatigue. If your hips start to bounce because your pedalling more quickly than you can keep up with, go to a slightly harder gear that you can more easily maintain. Whether you’re looking to improve your efficiency for a cycling on the road or the dirt, these drills will help you become a better, more efficient cyclist no matter what your preferred cadence is.
Include interval training two to three times per week as you prepare for a Long ride to increase your endurance and build your aerobic capacity. While you need to take Long training rides, frequent interval training should be interspersed in your schedule. Ride hard for three minutes and then rest for three minutes. Continue with this pattern for 30 to 60 minutes.
Train until you reach your lactate threshold at Least twice per week. The lactate threshold indicates your anaerobic capacity. Typically cyclists reach their Lactate threshold at close to 85 to 95 percent of their maximum heart rate. Use a power meter to track your performance. Hit the threshold and maintain the strokes for 10 minutes and then rest for two minutes. At least once a week ride at your maximum anaerobic capability for a solid 20 to 30 minutes.
Perform resistance strength building exercises every other day to build muscle endurance Concentrate on your Leg muscles by doing squats and Lunges while holding onto free weights. Do 50 repetitions of each. Use leg machines at the gym set to weights comparable to the amount of resistance you use while pedaling to best replicate your Long-distance ride.
Stretch after every training session to increase your flexibility and avoid stiffness. Stretch your glutes. Hamstrings and legs by sitting on the floor and bending your Legs to pull each muscle group. Hold each stretch for 20 to 30 seconds to get the maximum benefit. Stand and pull each leg behind you and hold. lean against a wail with your legs behind you and stretch the backs of your legs.
Continue training in the winter months if you Live in a colder climate by cross country skiing and riding indoor on a stationary bike.
According to Ultra Cycling trainers, you should listen closely to your body when you are in training for a Long ride to avoid injury and to determine which areas need the most work. For example if you can only maintain your lactate threshold for 15 minutes. then make a note to prepare your ride accordingly. If you get a cramp. stop and rest to ease the discomfort. Pushing beyond your body’s capacities can result in serious injuries that.