Volcano Triathlon
Training articlesCycling

Cycling training with cadence and resistance work

This training lasts just under 2 hours

This workout designed by Olympic coach Ryan Bolton, excerpted from the book The Triathlete Guide to Sprint and Olympic Triathlon Racing es Ideal for uniting cadence and resistance in the same training. [no_knock]

The training I complete lasts just under 2 hours, It is ideal to do in winter or spring, to accustom the body to these work frequencies.

This session offers many benefits for the triathlete of any distance, as it helps you train by combining the technical work of pedaling that is so necessary

The session is divided into a warm-up, the main phase with short intervals and a cool down.

What to keep in mind?

The ideal pedaling frequency is 100 RPM and it is important that the hips do not move much when pedaling in that range

Cycling cadence and resistance training

Heating

  • 45 min easy shoot

Main phase

  • 6 × 1 min (Z3 / Z4 or 76-105% FTP) / 1 min (Z1 or <56% FTP)
  • 10 minute agile cadence
  • 2 × 5 min (100 rpm Z3 or 76 to 90% FTP) / 5 min (Z1 or <56% FTP)
  • 2 × 1 min (Z3 / Z4 or 76-105% FTP) / 1 min (Z1 or <56% FTP)

Back to the calm

  • 14 min. easy

Total Time: 1:45

Do you want to try more workouts? Check our section cycling workouts 

Source: Triathlete

Drafting

Triathlon News Editorial: We are the award-winning team in 2019 and Best Triathlon Website, made up of communicators passionate about triathlon, with more than 14 years of experience. We strive to offer you the most accurate, relevant and up-to-date information, conveying the excitement and dedication that characterize this sport.
Button back to top