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.
9 months ago
3 comments:
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?
Oh....and I like your countdown. I just noticed it today.
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.
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