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One-Hour Workout: Constant Output Cycling Session

  • By Jené Shaw
  • Published Jul 30, 2013
  • Updated Jul 30, 2013 at 5:21 PM UTC
Photo: Nils Nilsen

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 mins (or less!).

This week’s workout comes from coach Bethany Rutledge, the Atlanta Triathlon Club Coaching Director and Energy Lab Fitness Program Director. Her power-based cycling workout will help you maintain constant pedaling—a limiter for many riders who ride primarily in groups or in a busy area. “When riding outdoors, even with minimal stoplights and traffic obstructions, you get dozens of micro breaks whether it’s from avoiding a pothole or coasting the downhills,” Rutledge says. “Sometimes, this weakness is not apparent until you’re in a race and realize you can’t maintain a constant output over the duration.”

This trainer workout helps to keep it rolling without breaks so you can stay steady and strong throughout the duration of your goal event. “The ability to stay at your zone or power target without the worry of traffic, stoplight, and terrain interruptions is a great training tool year round,” Rutledge says.

Keep Pedaling One-Hour Workout

Note: The percentage levels prescribed for the workout are based on your personal Functional Threshold Power. The zones and percentages used are per Dr. Andrew Coggans (definitions here).

Warm-up:
10 minutes at 60% of your Functional Threshold Power (Coggans Power/HR Z2)
Include 4×30 seconds of isolated leg training (aka single-leg drills) for each leg. Note: if you are new to ILT, you may wish to lower the power until you’re able to master a smooth pedal stroke at an easy resistance.

Main Set:
40 minutes continuous Tempo (Coggans Power/HR Z3) as three times through the following:
4 minutes at 80% climbing (cadence 60–70 RPM)
4 minutes at 85% flat (cadence 90 RPM)
4 minutes at 90% downhill (cadence > 90 RPM)
1 minute at 70% (cadence choice)

The goal for this set is continuous pedaling in aero position with no breaks.

Cool-down: Easy 10-minute spin

RELATED: Make Peace With Your Bike Trainer

More one-hour workouts.

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FILED UNDER: Bike / Training TAGS: /

Jené Shaw

Jené Shaw

Jené Shaw is a senior editor at Triathlete magazine, a four-time Ironman finisher and a USAT Level 1 certified coach

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