Workout #1 - Learning to Ride like Aussie

Over the course of the next several months, I plan to post some cool workouts I do or other people do. I’d like to post a new workout every week or two, but don’t hold me to that.

This week’s workout is straight from our favorite Aussie, Rob Thompson.

Building Strength on the Bike
For the unfortunate Clevelanders snowed in, this strength building workout is perfect for the trainer.

• Warm up with some easy spinning and some one leg drills (15-30 minutes)

• Main Set
o To start, put yourself in your 5th hardest gear.
o Down one gear for 4 minutes (4th hardest gear), up one gear for 1 minute.
o Down two gears for 3 minutes (3rd hardest gear), up one gear for 1 minute, up one more gear for 1 minute.
o Down three gears for 2 minutes (2nd hardest gear), up one gear for 1 minute, up one gear for 1 minute, up one gear for 1 minute.
o Down four gears for 1 minute (hardest gear), up one for 1 minute, up one gear for 1 minute, up one gear for 1 minute, up one gear for 1 minute.
o Put yourself in hardest gear and stand for 5 minutes.
o Lastly, put yourself in an easier gear in the big ring and ride tempo for 5 minutes. Imagine you just started riding downhill. This will teach you to use the back sides of hills to your advantage. The best riders attack when others are hurting!

• Cool down with easy spinning and more one leg drills. Make sure you cool down as at least 15 minutes. You’ll need to get the lactic acid out of those legs after a 25 minute climb.

This workout is designed to be 60-75 minutes and all of the climbing should be high aerobic. I used the last minute of each interval as a little bit of recovery; however, you should still be working hard the entire time. This workout is designed to simulate a long climb, so it should feel that way. Make sure to stay seated and relaxed while in the hardest gears. Sit back in your saddle to generate more power.

I encourage everyone to try this workout and let me know if you liked it. Aussie told me that he used to do workouts like this every week last winter, and we all saw how incredibly strong he got last season.

Cheers!