Power to the Pedals
Building Strength and Power for Time Trials
the saddle, driving the pedals down as hard as possible. You want to use the leverage of the handlebars to move your body over each pedal as you drive it downward. Each effort should last no longer then 10 pedal strokes or 8 to 12 seconds. Since this is a muscular workout, you can ignore heart rate during these efforts. It is important to ride easy for 5 to 7 minutes between efforts to allow for full recovery. You can start with a set of 3 to 5 repetitions and build up 8 to 10 repetitions. This drill does place a high load on the knees. Do not attempt this drill until you have completed at least a month of basic strength training.
About the Author
Kathy Zawadzki, M.A. received her Masters degree in Exercise Physiology at The University of Texas. She coaches full-time with Carmichael Training Systems, is a USA Cycling Elite Level Coach and CTS Certified Cycling Coach. Kathy has coached Paul Martin, gold medallist in the IPC World Championship Time Trial, for the past four years. For more info on Kathy and CTS, visit their web site at http://www.pepesearch.com/cgi-bin/adclick.cgi?manager=adcycle.com&gid=16&cid=59&mid=122&id=992
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Toji, H. et al. "Effects of combined training loads on relations among force, velocity and power development." Canadian Journal of Applied Physiology. 22:328-336, 1997
Carmichael Training Systems Member Training Manual, vol. 1. Carmichael Training Systems: Colorado Springs, CO; firstname.lastname@example.org.
USA Cycling Club, Expert and Elite Coaching Manuals. USA Cycling: Colorado Springs, CO; email@example.com