Friday, January 16, 2009

Use Indoor Cycling Drills to Get Your Spin Down

I know the weather is frightful just about everywhere other than here and everyone has turned indoors to train on the bikes. Here’s an excerpt from an article by Coach Marc Evans that I used as the basis for my indoor rides and training programs. For those of you who cannot find a coached indoor spin and are on your own, here are some drills that will help you tremendously when you get back outside. Enjoy!

“The workouts always began with the athletes in the small chain ring, where I would have them concentrate on various sectors of the spin and revolutions. Those sectors being the downstroke, backstroke, upstroke and overstroke. Soon, I had them "spinning" at what I called "HRPM Spinning," or "high revolutions per minute." Sometimes they'd reach 130 rpm's.

I found this type of spinning to be most effective in teaching a most efficient spin and thus, included this regularly. In particular, after anaerobic threshold, V02 and lactate efforts, I had the athletes spinning at minimums of 100 rpm. During race-pace intervals the rpm was 90.

Perhaps the best drill I used was the "One Leg Spin" or OLS. Simply, I had the athletes emphasize the spin with the right leg and let the left follow without force. Then switch over to the left. Over time, I realized the best way to teach this was when using the small chain ring and say, a 21 cog. This gearing forced the athlete to remain focused on the spin where a more forceful gear would not.

"Descending One Leg Spinning" then became the drill of choice. Start out with say, 10 with the right and 10 with the left, then nine right, nine left, eight seven six and so on. Follow the drill with a normal spin for about 60 seconds.

You can do this drill on the road or trainer, and along with dozens of other possible drills you can make your turbo training fun.”

Here's a workout in detail:

1. Warm up in small chain ring at hrpm spinning start a 90 end at 105 for 20 minutes.

TF Drills 2 (4 x 2 minutes) two sets of the following:
- Work the downstroke (forward and downward)
- Descending One Leg Spins from 20
- 4 x 30 seconds alternating One Leg Spins
- hrpm at 110 and 115 for 1 minute each

Anaerobic threshold
- 6 x 6 minutes at 40K pace plus 1 minute rest
- Or, 8 x 3 minutes plus 30 seconds rest

- 3 x 3 minutes at 100, 110 and 115 rpm

Warm down
- 10 minutes of one-leg spins alternating every 30 seconds

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