How to build cycling strength with a big-gear workout

How to build cycling-specific strength on the bike, without having to head to the gym

22769-23e1af5-be56f6d.jpg

Big-gear work should be an off-season staple for all triathletes, especially if you come from a running or swimming background and find that your strength on the bike is a limiter. Specificity – meaning that if you want to improve a particular activity you need to spend more training time doing it – is one of the golden rules of conditioning.

Advertisement

Although there’s no doubt that there are proven performance, injury prevention and health benefits to strength work in the gym, for cycling-specific strengthening, a dose of big gear/low cadence grinding is hard to beat. It forces you to engage all of your key cycling muscle groups to keep your pedals turning, it necessitates a balanced, all-round pedal stroke and it demands a strong, stable platform from your core to deal with the high torque.

You’ll also find that during the intervals you’ll be working around and above threshold level, which gives bonus FTP-boosting benefits. Come race day, you’ll be able to convert this new power into speed.

Functional threshold power: what it is and how to boost it

Top tips

Stable in the saddle

Really focus on bracing your trunk, keeping your back flat and your head up. Think strong, and avoid excessive hip rocking. Your upper body should be still
and relaxed.

How to… keep your torso steady when working hard on the bike

Strong out the saddle

Don’t allow your stable platform to collapse when you stand up. Transition smoothly from sitting to standing, avoid stalling your pedal stroke, and don’t wrestle your bike.

Cycling up hills: when you should sit and when you should stand

Improve your cycling technique for standing uphill climbs

100% on the sprints

Don’t sandbag the finishing sprints. Brace, drive hard out of the saddle, and imagine you’re deadlifting. Watch a top track cyclist doing a gate start and copy the technique.

THE SESSION

Warm-up

 Keep gearing low and focus on the cadence targets 

3mins easy @90rpm

1min moderate@95rpm

1min moderate@100rpm

1min moderate@105rpm

1min vigorous@110rpm

30secs vigorous@120-130rpm

2:30mins easy @80-90rpm

Main set

3-5 x

1min vigorous @60rpm seated

1min vigorous @55rpm stand

1min vigorous @60rpm seated

1min vigorous @55rpm stand

50secs vigorous @60rpm seated

10secs max effort @max rpm stand

5mins easy spinning recovery

Cool-down

2mins easy @100+rpm

10mins easy @80rpm

Adapt for beginners

Dial down the length of the efforts to three minutes. Stay seated for the first minute, stand for the second and then
go seated into the final sprint for the
third minute.

Adapt for Ironman

Advertisement

Five reps with sprints is about as advanced as this session needs to be. Increase the difficulty by dialling up
the resistance.

Strength training for cycling: 6 key exercises

How to use your gears to improve cycling technique & strength