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Trainer Time

Trainer Time by Jon Metz from TriVault

In the northeast it is inevitable that athletes will be forced inside to ride because the weather conditions do not allow for cycling outside. Unfortunately, many athletes view riding on an indoor bike trainer as some sort of medieval torture device that they will only use when the weather outside will not allow them to ride. I use the fact that athletes must cycle indoors in the northeast during the winter months to my advantage as a coach. I have a little more convincing to do among my clients who live in areas with mild winters that are conducive to outdoor cycling all year round. No matter where you live, I suggest that you look at indoor bike training as a tool to make you stronger and more efficient during the winter months instead of just logging a bunch of miles that you can brag about on social media. Actually, (I know this will sound crazy) you should revisit your trainer periodically during the summer months too. This would be a major paradigm shift for many athletes but trainers should be used to help focus on improving limitations during the entire year.

One way to develop a more efficient pedal stroke is by doing Isolated Leg Training. Isolated Leg Training is simply riding with one leg. I have found that the best way to perform Isolated Leg Training is by using an indoor bike trainer. This allows you to unclip one shoe and rest it on a chair or stool placed next to the bike. The leg that remains clipped in is then required to do all of the work. The goal of riding with one leg is to highlight and isolate weaknesses in your pedal stroke. Once this weakness is known you can then work to correct it by using the appropriate muscles in the proper sequence to pedal though the complete 360 degree stroke.

The beauty of Isolated Leg Training is that you will get instant feedback on how difficult it is to keep just one leg engaged throughout the entire pedal stroke. Depending on your specific goals, Isolated Leg Training can be performed at a variety of cadences and gears (see sample workouts). One method I use is to have my athletes maintain a relatively high cadence and ride for specified period of time with each leg. Gearing will need to be easy to allow you to maintain a high cadence. Fatigue may set in after just a few intervals. It is important to remember that while performing Isolated Leg Training all movements should come from the legs while the upper body should remain very still and relaxed. At any point, when technique suffers, you should end the intervals. Another option is to practice Isolated Leg Training in a bigger gear at a lower cadence to improve single leg strength. Pedaling at a lower cadence (50-60) while in a big gear for 30-60 seconds will smooth out the pedal stroke as well as build leg strength. It is important to include 2-3 minutes of recovery between each interval when doing this type of workout.

Isolated Leg Training, as well as other indoor trainer workouts, should be a consistent part of your training program and should never be ignored. Smooth and quick pedal strokes with a still yet relaxed upper body will help your efficiency, speed, and energy conservation on the bike.

Sample Trainer Isolated Leg Training Workouts

Warm-up:

•10' easy spinning.

Main Set:

•2x15” (right leg, both legs, left leg, both legs).

•5’ both legs at 100RPM.

•3x15” (right leg, both legs, left leg, both legs).

Cool Down:

•10' easy spinning.

 

Warm-up:

•10' easy spinning.

Main Set:

•90" right, 90" left.

•2x45" right, 45" left (alternating).

•30" left, 30" right increase cadence each 5”.

•4x20" right, 20" left (alternating).

•2x15" right, 15" left (alternating).

•4x10" right, 10" left (alternating).

•4x5" right, 5" left (alternating).

•4x1' at 100RPM with 1' recovery.

•4x15" at 120RPM with 45" recovery.

Cool Down:

•10' easy spinning.

 

Warm-up:

•10' easy spinning.

Main Set:

•6x30” (right leg, both legs, left leg, both legs).

•5’ both legs at 100RPM.

•6x30” (right leg, both legs, left leg, both legs).

Cool Down:

•10' easy spinning.

Please check our Score This!!! Multisport Series partner TriVault at http://trivault.com

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At TriVault we believe that coaching and training athletes is an art and a science that guides each individual athlete's journey. Our specialty is seeing the potential in someone and having the ability to teach and motivate them. We develop an athlete to their potential by understand each individual's strengths and limitations. Great coaching is great teaching. We educate and empower athletes based on a holistic view of increasing performance. Coaching requires knowing the specific physical and mental demands of competition. It is also important to understand all of the challenges that will be encountered by the athlete during the course of the season. The ability to provide athletes with knowledge and experience translates to success for the athlete. Experience the TriVault difference today!

 

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