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The following workout occurs frequently in this 12-week plan:
Warm up for 10 minutes with easy spinning. Max Cadence Set: 10 X 1 minutes as 10 seconds max cadence and 50 seconds easy spin recovery. Heart rate stays zone 2 and below at all times. Spin-Up Set: 8 X 2 minutes as 1 minute high cadence, 1 minute easy spin. HR stays zone 2 and below at all times. One Leg Pedaling Set: 8 X 3 minutes as 1 minute right leg only at 60 rpm, 1 minute left leg only at 60 rpm, 1 minute both legs at 95 rpm. HR stays zone 2 and below at all times. 10 minutes easy cool down.
I typically try to set my base training cadence at 90 rpm (85-95 rpm) as recommended, but I can't for the life of me remember what the highlighted cadences were. Searched, but couldn't find the answer.
max cadence = ?
easy spin recovery = ?
high cadence = ?
Max Cadence – For 10 seconds, I can spin 140 rpm, but it that what we are looking for here? Today, I did about half of them at avg 140, and then did the last 5 at 125.
Easy Spin Recovery – should this still be in the 85-95 range and set the gear to keep in Zone required?
High Cadence – No idea what high should be… today I chose 100-110, trying to peg it right on 105 as much as possible.
Thanks!
Max cadence and high cadence numbers are relative to your skill level. Your goal is to push your cadence to as high as possible for the given time duration while keeping excellent form (quiet upper body, smooth pedal stroke, minimal to no bouncing in the saddle). Your max and high cadence numbers are great.
Easy spin recovery is at your most comfortable self-selected cadence.
Lynda
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