Skip to main content

A Green Alternative providing fun, exercise, camaraderie, health & advocacy
Add Me To Your Mailing List

Training Tips and Hints

Informal Lactate-Threshold Interval Training Tips ...
Author Last Post

Excerpted from RoadBikeRider.com Issue #606, published online 16 January 2014


9. CADENCE

Try This 2 x 20 minutes, twice per week for amazing results!
No, this isn’t a plug for a new no-sweat fitness machine. Instead, it’s a prescription for more power and endurance on your bike.

It’s simple. On a normal ride, choose terrain that allows you to pedal hard and steady for 20 minutes. It might be a gradual climb or a flat road into the wind.

Be sure you’re warmed up, then go for it. Your effort should be around 85-90% of your max heart rate. It should feel hard but not all-out.

On another ride at least two days later, do it again.

These twice-weekly 20-minute efforts are like mini time trials. They increase the amount of power you can generate at or near your lactate threshold (the point where panting begins). Few riders do them because it’s lots easier to just cruise along. That's why they don't get closer to their potential.

But if you discipline yourself to bite the bullet for a measly 20 minutes on a couple of weekly rides, you’ll feel the results in just 4-6 weeks.

RoadBikeRider (RBR) Newsletter IS POSTED IN ITS ENTIRETY ON OUR WEBSITE. Click the links in this email to view complete articles and the entire weekly newsletter on our site.
Click here to go directly to our website to read the entire issue
 
Return to Forum