A BarryS Coaching Cycling Workout


Indoor Ride, 2 up, 1 down

by Barry Stokes

warm up

15 minutes

include 2 x 30 sec right/left/both leg drills w/1 min recovery & 2 x 1 min spin-ups

main set

70 minutes

  • Begin in Large front chain ring and smallest gear in rear, 3 minutes @ 60 - 70 rpm
  • Shift up 2 gears, 3 minutes @ 80 rpm
  • Shift down 1 gear, 3 minutes @ 65 - 75 rpm
  • Shift up 2 gears, 3 minutes @ 80 - 85 rpm
  • Shift down 1 gear 3 minutes @ 80 rpm
  • Shift up 2 gears, 3 minutes @ 85 - 90 rpm
  • Shift down 1 gear, 3 minutes @ 80 - 85 rpm
  • Shift up 2 gears, 3 minutes @ 85 - 90 rpm
  • Shift down 1 gear, 3 minutes @ 85 - 90 rpm
  • Shift up 2 gears, 3 minutes @ 90 - 95 rpm
  • Shift down 1 gear, 3 minutes @ 85 - 90 rpm
  • Shift up 2 gears, 3 minutes @ 90 - 95 rpm
  • Shift down 1 gear, 3 minutes @ 85 - 90 rpm
  • Shift up 2 gears, 3 minutes @ 95 - 100 rpm
  • Shift down 1 gear, 3 minutes @ 90 - 95 rpm
  • Shift up 2 gears, 3 minutes @ 95 - 100 rpm
  • Shift down 1 gear, 3 minutes @ 90 - 95 rpm
  • Shift up 2 gears, 3 minutes @ 100 - 105 rpm
  • Shift down 1 gear, 3 minutes @ 105+ rpm
  • Shift up 1 gear, 3 minutes @ 105+ rpm.
  • Shift back to smallest in rear, 5 minutes @ 50 – 60 rpm
  • Shift to 17 in rear, 5 minutes @ 80 rpm

 

cool down

5 minute soft pedal

total = 90:00

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