A BarryS Coaching Cycling Workout


10 Minute Race Paced Efforts

by Barry Stokes

This cycling workout can be done on the trainer or on the road.

warm up

  • 5 min easy pedaling then 3 x's through one leg pedal drills done as 30 sec right leg, 30 sec both legs, 30 sec left leg, 1 min recovery.
  • 2 minute easy spin

main set

  • 4 x 10 min @ 80 - 95 rpms w/1 min recovery following each 10 min set.
    • Gearing = large front chain ring & 15, 17, 19 in rear.
    • Focus on H/R Z 2 & low H/R Z 3; RPE = 9 - 14.
    • During the 1 min recovery segments, shift to small front chain ring, stay in same rear gearing.
    • Use the 1 min to eat, drink, stretch, stand, relax shoulders & arms. (This is race day rehearsal using run/walk strategy on the bike.)

cool down

5 minute easy spin

total = 1:05:00

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