Session 1 - Cadence/Technique
TYPE
duration
social
Purpose

To teach your body to develop a natural high cadence. This session will overload the muscles, with less CV emphasis.

Key Points
  • Teaching your body to hold a cadence over 100rpm.
  • You should be able to keep your cadence around 90rpm without having to have to focus on it 100%. Then on race day when you get tired, you will be able to keep a cadence of around 80rpm, which will keep your muscles from fatiguing.
  • Ride in a gear where you can actually push the pedals, but make sure that your heart rate is not climbing too high during the 100rpm interval.
  • Keep your upper-body still and move only from the hips down.
  • Relax and don’t bounce around on your saddle.
  • This is a difficult session, but once your body has become familiar with this cadence it will be used as a weapon in your training and of course your racing!
The Session
WARM UP = 15MINS

5min Easy, just get the legs moving. Light aerobic.
5min Moderate, with 3 high acceleration bursts lasting 30sec.
5min Moderate aerobic, aiming for 2 x 15sec efforts (standing) sweat should start to appear.

MAIN SET = 40MINS

1 x 2min @ 100 to 110 rpm - Follow by 2min light aerobic.
1 x 3min @ 100 to 110 rpm - Follow by 2min light aerobic.
1 x 4min @ 100 to 110 rpm - Follow by 1min light aerobic.
1 x 5min @ 100 to 110 rpm - Follow by 1min light aerobic.
1 x 5min @ 100 to 110 rpm - Follow by 1min light aerobic.
1 x 4min @ 100 to 110 rpm - Follow by 1min light aerobic.
1 x 3min @ 100 to 110 rpm - Follow by 2min light aerobic.
1 x 2min @ 100 to 110 rpm - Follow by 2min light aerobic.

COOL DOWN = 5MINS

5min Easy spin

Access The Session Via...
Download

Download the video/session directly to your computer, tablet or smartphone. The MP4 file will work with any machine or media player.

Listen

Download the "audio only" version onto your smartphone/music device. You will then have the ability to do the session anywhere!

Read

Download the session in written pdf form. You can then take this anywhere with you with no need for electronic devices.


DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions
© Copyright Sansego Pty Ltd | Consult your healthcare professional before beginning any training or coaching program.
Skip to toolbar