Every session we complete does not have to involve pushing the body. A great recovery method is to work at higher cadences to clear the build-up of lactic acid, which will aid your recovery but also help to increase your cadence range and work on your pedal efficiency, i.e. how you produce power on each stroke.
I’d include this session in your recovery days if you feel you struggle working at higher cadences. Then try to work at a pace that’s higher than your normal race cadence by around 15-20rpm.
Another great workout is to include some cadence drills in your longer endurance rides. But one session per week will be plenty. For this session, we start with an easy warm-up, then into a 40min moderate pace and 10mins cool-down.
THE SESSION
WARM-UP
10mins easy @100+rpm
MAIN SET
10mins moderate @90-100rpm
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10mins moderate @85-90rpm
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10mins moderate @100+ rpm
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10mins moderate @90-100rpm
COOL-DOWN
10mins easy @100+ rpm
Try to hold your most comfortable position to start with, but as your efficiency improves hold your race position. It’s going to take 4-5 sessions before you start feeling in control, so be patient.
Adapt for beginners
Reduce the blocks to 5mins with the really high revs at 100+, but still complete the full 1hr adding the extra 15mins to your cool-down at a cadence you feel optimal.
Adapt for Ironman
Increase every block by a further 10mins to make 2hrs in total.
How to optimise the off season
Get some head space
We all train so hard but getting head space is a great way to improve your recovery and aid your training. There are some great free apps on the market, including Headspace and Calm.
Enjoy the off-season
It’s the end of the season, so put your feet up and enjoy a |glass of wine or two. Just one glass of antioxidant-rich red
wine will help relax the body and mind.
Reflect back
Reflect on your season’s achievements with a reflection board (pictures, medals, etc) to see how far you’ve come from all your hard work and commitment.