Training articles

Workouts to increase pedaling power on the bike

We propose you a combined and dynamic training to work the strength of the legs and thus improve the resistance of your muscles in each stroke.

Strength work is the foundation for any sport, including endurance sports like triathlon.

Today we propose a combined and dynamic training what can you do at home for work leg strength and thus improve the resistance of your muscles in each peel.

2 training options.

As you will see, there is no low level option since this type of training requires a previous base both in strength training and cycling to have the proper physical condition that allows you to combine both workouts.

 Medium level

Heating

  • Get 10 'of comfortable ride on the roller
  • 5 × 1 'progressive with medium resistance

Main part

  • 3 × 40 ”/ 15” squats + 3 × 1'30 ”pedaling cadence 90 rpm medium resistance with 1 'of comfortable ride between sets
  • 2 'break
  • 3 × 40 ”/ 15” stride + 3 × 1 'pedaling cadence 100 average resistance rpm with 1' of comfortable ride between sets
  • 2 'break
  • 3 × 40 ”/ 15” rises on dropouts + 3 × 30 ”pedaling cadence 120 average resistance rpm with 1 'of comfortable ride between sets

High level

Heating

  • Get 15 'of comfortable ride on the roller
  • 8 × 1 'progressive with medium resistance

Main part

  • 3 × 30 ”/ 15” jump squats + 5 × 1'30 ”pedaling cadence 90 rpm medium resistance with 1 'of comfortable ride between sets
  • 2 'break
  • 4 × 30 ”/ 15” Bulgarian squat (one leg) + 5 × 1 'pedaling cadence 100 medium resistance rpm with 1' of comfortable ride between sets
  • 2 'break
  • 4 × 30 ”/ 15” single leg glute bridge + 5 × 30 ”pedaling cadence 120 medium resistance rpm with 1 'of comfortable ride between sets

recuperación (common to both trainings)

  • 10'-15 'very comfortable ride with little resistance
  • stretches

This proposal should be adapted to your level, so that for example the duration of the exercises can vary as well as the rhythm of execution, you may even have to include additional weight (dumbbells) in the strength exercises.

In addition, you can also do several repetitions of the main part taking about 5 'of active rest between them (light roll).

Laura García Cervantes
Laura García Cervantes.
Dra. Science of Physical Activity and Sport

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