A vision for my life - Because what we focus on expands

Thursday, June 7, 2007

06/07/07: My other favorite cycling drill

While I'm on the subject, here's my other favorite cycling drill: cadence.

My normal cycling cadence is between 90-95. For the drill, I cycle at 100 for 3 minutes, 110 for 2 minutes, and 120 for 1 minute. I then spin easy for a 2-3 minutes and repeat.

From doing this drill, spinning at 90-95 seems slow :)

Keep in mind, by me saying the this and ILT are my favorite drills I don't necessarily mean that I actually enjoy doing them. They are not easy. ...with that said, I think they are VERY beneficial and the benefits far outweigh a couple of minutes of fatigue here and there.


Tea said...

Do you ever do the "ladder" for swim and run?

Actually, now that I'm thinking about it....what kind of speed work do you do for swims and runs?

Tea said...

Oh....and I like your countdown. I just noticed it today.

1HappyAthlete said...

Since I'm only in my second season, most of my speedwork is really formwork. Cycling I do the ilt and cadence drills, and some occassional pickups (30-45 sec accelerations). Running I do some pickups as well (20 second accelerations) and will count my cadence, aiming for 20 left (or right) foot stikes over 15 seconds.

Swimming is the only sport where I do any sort of ladders. Last week we did a set of 4x50, 2x100, 200, 2x100, 4x50. One thing I really like about the masters group is we're doing a lot of sets on a certain time, e.g. 50's on 1:20. It's definitely forcing me to swim faster and build endurance.