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• May 30, 2013

  On-the-bike strength training workout

  When I assemble training plans for triathletes, cyclists and mountain bikers there are times when I want a primarily aerobic workout; but I want an on-the-bike strength training load. I like this workout to be done on a hill, because it is easier for the athletes to keep power high and heart rate in the aerobic zone.

  I did this type of workout myself yesterday. Before looking at my training file, first you need to know my training zones. The zones are calculated using the table in Training Plans for Cyclists.

  Power Zones - Watts
  Zone 1	0	101
  Zone 2	102	137
  Zone 3	138	165
  Zone 4	166	181
  Zone 5a	182	192
  Zone 5b	193	220
  Zone 5c	221	plus
  Heart Rate Zones
  Zone 1	106	129
  Zone 2	130	143
  Zone 3	144	150
  Zone 4	151	160
  Zone 5a	161	164
  Zone 5b	165	171
  Zone 5c	172	176

   

  The workout goal was to cap heart rate at 143 (top of Zone 2) and let power fall where it may. You can find the file details here. I used a Quarq power meter and Garmin 800 for heart rate and elevation data. Note that while heart rate stayed mostly in Zone 2 on the climb, power was mostly Zone 3 and 4 – and occasionally higher.

  This is one example of a workout that intentionally has a disconnect between power and heart rate zones in order to focus on strength.

  When you assemble your training plan, be sure your workouts have purpose.

  
  
  • bike, cycling, garmin, power, quarq, strength training, training plans for cyclists
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