5 Killer Cycling Workouts For 2018

Cadence range drills help you respond to attacks

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5 Killer Cycling Workouts For 2018

Do you want to get fitter and faster in 2018? Yeah, we thought so. Here are five killer training sessions to help you do just that courtesy of our friends at the Global Cycling Network.

For each of these training sessions you want to get at least 10 minutes of a warmup in at the start, and at least five minutes cooling down at the end. And then this first one is all about getting you used to a range of cadences, which can really help as a cyclist in terms of responding to attacks, or getting caught out in the wrong gear, or riding over very varied terrain.

5 Killer Cycling Workouts For 2018

After your warmup, do two 20-minutes sessions at an 8-out-of-10 effort level, or around 85 to 90 percent of your functional threshold power. For the first five minutes, hold 60 RPM. For the second five, 80, then 100. Then for the final five minutes, hold 110 RPM if you can.

Take 10 minutes of easy riding, and repeat that 20 minutes, only in reverse order. Now initially you might struggle to hold the power through these various cadences, but you will be surprised just how quickly you get comfortable with it.

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