This is a session designed to help improve the ability to produce, change and maintain high force for long periods for an endurance Athlete.
In this case, it will be Power_Speed/Acceleration for a long-distance cyclist.
Although the recommended work:rest ratio dosage is 1:3 to 1:6, I considered a 1:2 (w:r ratio) instead. The reason why is because this session is for an long distance athlete who has to be changing and maintaining an efficient cadence (RPMs) in order to produce consistent high levels of force for long periods of time (1++++++ hours)
Block #1: Light-moderate load / Short to moderate amount of reps / 30-60s of rest in between( work:rest 1:2 )
Block#2: Intervals 60s: 90s / Light to moderate resistance / Moderate to high cadence ( 95+rpms)
Intensity (RPE): 1 (is easy effort)to 7 (highest effort)
[gh]_Power Acceleration_Cyclist
Warm-Up Blocks
Warmup Block
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LLT
Bike Ride
| Set | Time |
|---|---|
| 1 | 5 minutes h:m:s |
Workout Blocks
[gh] 4Q Power_Speed/Accel-Decel_Endurance Athletes
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This block focuses on elastic power development. In other words, the ability of a long distance cyclist to produce efficient Power ( Strength expressed) from cadence ( acceleration/deceleration/speed/ quickness)
equipment needed: Stability ball and two mini bands( light and medium resistance )
ULT
[gh]SBall Supine Bridged SL Cyclist Hams-Curl (Acceleration)
| Set | Reps | Rest |
|---|---|---|
| 1 | 4-6 each side | 60s (h:m:s) |
| 2 | 4-6 each side | 60s (h:m:s) |
| 3 | 4-6 each side | 60s (h:m:s) |
UMT
[gh]_Elevated side plank Rotational elbow-Knee reach
| Set | Reps | Rest |
|---|---|---|
| 1 | 4-6 each side | 60s (h:m:s) |
| 2 | 4-6 each side | 60s (h:m:s) |
| 3 | 4-6 each side | 60s (h:m:s) |
[gh]_Bike Power Cadence Intervals_ Accelerations
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It can be done on an indoor cycling bike or Outdoor bike (MTB, Road or hybrid)
Intervals duration: 60s splitted in 30s/20s/10s
Cadence (RPM): 30s Fats/20s Faster/10s Fastest ..(Fast should be slightly above avg long distance rpm range )
if a bike computer is available: 30s (95-105 rpms) / 20s (105-115 rpms) / 10s (115+)
Intensity RPE: 1 (easy) to 7 (highest effort)
Recovery: 90s in between intervals / easy cadence 60
LLT
[gh]_Bike Speed work_Acceleration/Deceleration
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 60s (30s:20s:10s) h:m:s | 30s fast : 20s faster : 10s fastest | 90s (easy rpms) (h:m:s) |
| 2 | 60s (30s:20s:10s) h:m:s | 30s fast : 20s faster : 10s fastest | 90s (easy rpms) (h:m:s) |
| 3 | 60s (30s:20s:10s) h:m:s | 30s fast : 20s faster : 10s fastest | 90s (easy rpms) (h:m:s) |
| 4 | 60s (30s:20s:10s) h:m:s | 30s fast : 20s faster : 10s fastest | 90s (easy rpms) (h:m:s) |
| 5 | 60s (30s:20s:10s) h:m:s | 30s fast : 20s faster : 10s fastest | 90s (easy rpms) (h:m:s) |
| 6 | 60s (30s:20s:10s) h:m:s | 30s fast : 20s faster : 10s fastest | 90s (easy rpms) (h:m:s) |
| 7 | 60s (30s:20s:10s) h:m:s | 30s fast : 20s faster : 10s fastest | 90s (easy rpms) (h:m:s) |
| 8 | 60s (30s:20s:10s) h:m:s | 30s fast : 20s faster : 10s fastest | 90s (easy rpms) (h:m:s) |
Cool Down Blocks
Cool Down Block
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GPR
Iced bath
| Set | Time |
|---|---|
| 1 | 10-20 minutes h:m:s |
incorporate 1 minute hot shower every 4 minutes
Alternative:
Iced shower