Jackie Wright: It’s Time For Summer Sports’ Prep – Part 7
July 16, 2010
(Final in a Seven-Part Series)
For the past six weeks we have been highlighting golf, tennis and swimming drill circuit programs to help you improve your golf/tennis games and your anaerobic swimming power. This week, we will feature a cycling-drill circuit program designed specifically to improve your ability to sustain your cadence on the bike. Utilizing an indoor group cycle to master these drills is suggested prior to attempting the same concept on a road bike. As always, prior to beginning any exercise program or sport, please consult your physician.
Perform a 5-10 minute warm-up before beginning these drills. Remain aerobic during all three drills.
Constant Speed Drill (5 minutes) – The primary goal of this drill is to sustain the specific cadences throughout the time allotted without changing the resistance on the indoor group cycle.
• Set the resistance on the indoor group cycle so that you feel drag on the wheel that simulates a big gear on a flat road which will enable you to sustain the suggested cadence as it increases throughout the drill.
• Stay heavy in the saddle, keeping your feet in contact with the pedals at all times.
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• Bring the cadence to 85 rpm holding it at 85 rpm for one minute. If you find that you are easily able to exceed 85 rpm, then you may need to add more resistance. Conversely, if you are barely able to achieve 85 rpm, then you may need less. Find that “sweet spot” where your cadence and resistance are in perfect balance.
• Keep the pedal stroke smooth and fluid throughout, feeling every part of the 360 degree revolution with no dead spots along the way and hit the pedal dead center, coming and going.
• Heart rates should increase one-to-two beats with each increase in cadence.
• Bring the cadence to 90 rpm, then 95 rpm and 100 rpm holding each for one minute.
• Finally, choose a cadence between 100-110 rpm, go there and hold it for one minute.
Speed Endurance Load-up Drill (5 minutes) -The primary goal of the next two drills is to sustain the chosen cadence as you add resistance.
• You should feel as though you are riding on a flat, then false flat, incline and then a hill as the resistance increases.
• Begin by choosing a cadence between 85-110 rpm, living with that cadence throughout the drill, and choose a resistance that simulates a flat road with a big gear.
• Add resistance every minute for five minutes just enough to cause the heart rate to increase one-to-two beats each load-up and to sustain your chosen cadence throughout.
• By the final resistance increase, you should feel as though you are on a hill.
Hill Climb with Load up Drill – 5 minutes
• You should feel as though you are climbing a moderate hill which becomes progressively steeper as the resistance increases.
• Choose a cadence between 70-80 rpm.
• Add resistance every minute for five minutes, just enough to cause the heart rate to increase one-to-two beats and to sustain your chosen cadence throughout.
• Once you have mastered all three drills separately, attempt to perform the three-drill circuit in sequence once/twice per week for four-six weeks.
Next week we will highlight circuit training program designs.
Jackie Wright is the owner/manager of Never Summer Fitness, LLC located in Grand Lake, Colorado. She can be reached at her website at http://www.neversummerfitness.com, her email at NSFGL@comcast.net and her blog at http://www.skyhidailynews.com
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