|Aims of the Period:
This period begins the process of building a sound aerobic base
using mainly stamina sessions (at level 1) and some endurance efforts
at both level 2 and 3. The period also begins building strength
by incorporating two strength sessions per week. At this stage these
strength sessions can be undertaken off the bike (perhaps at a gym).
Keep Pedal Revs High:
aim of this period is to develop an efficient pedalling technique.
The fastest time trialists all tend to operate at pedal cadences
over 90/95 revs per minute. All of the world hour records have been
achieved at these cadences. Chris Boardman’s 'athlete's record'
was scheduled to average 102 revs per minute. Sessions during this
period should all be based on achieving the relevant heart rate
(training level) by pedalling an appropriate gear at cadences over
90 rpm (over 95-100 rpm on the turbo trainer). The highest gear
will therefore probably be around 52x18 (or equivalent) and most
of the time should be spent on gears below this. When out on the
road keep pedalling down hills and remain seated (but keeping the
cadence high) when going up hills
a correct pedalling action is a vital part of efficient time trialling.
Research shows that many cyclists do not transmit power during
the full pedal revolution, in fact, most only push down from top
to bottom of the pedal stroke. This only utilises a quarter of
the pedal revolution (at best). You should constantly practice
efficient pedalling by lowering the heel and lifting the toes
at the top of the pedal revolution and lowering the toes at the
bottom of the revolution whilst pulling backwards and then upwards.
The aim is a complete round action applying power (by pushing
and pulling) throughout the complete stroke. The body, other than
the legs, should be motionless.
The One Footed Pedalling Test!
To test how efficient your pedalling is try pedalling one footed
on your turbo trainer, with the other foot resting on a stool
or upturned bucket. Are you transmitting power through the complete
Each week within this period consists of
four specific cycling sessions and
two strength-training sessions (which may be as short as twenty
minutes excluding warm up and warm down).
If you wish to do more,
then certainly do so, but any additional sessions should
be carried out at a recovery heart rate (below 70% of MHR). If
these additional sessions are on the bike they should be in low
gears pedalling easily (and quickly), but they may consist of
fast walking, jogging, running, swimming or any similar recovery
to Detailed Weekly Schedules.
Link to Strength Training Introduction.
Link to Strength Training Exercises.