Got back on my PCs after several rides on regular cranks to make sure I'd be OK for my first race next week. It's almost immediately apparent that my entire leg gets worked better on PCs, not just mostly my quads....anyway.......
I came up with a workout on my trainer that could be done on the open road, too. It answers a few concerns people have about losing quad strength when adapting to PCs, helps increase rpms, gets quality ride time in an aero position, imitates the running motion somewhat, and allows good overall ride time. I call it the 75-85-95 workout. As a real beginner, you could do this in a 60-70-80 workout, experienced riders may want to do this 85-95-105...you get the idea, I trust.
I warm up, then in my largest gear while in my "best" aero position, I pedal at 75 rpms until I hit my pre-set HR limit (this HR range could change depending upon your focus for the day, or you could do it just as easily with Perceived Exertion...many exercise physiologists disagree with HR monitoring ranges anyway and prefer workouts based on wattage...that would be great, too, if you have the capability). Note to self...may need a bigger gear, soon!
Then, I sit straight up as tall as possible (this is the run imitation part of the workout) and pedal at 85 rpms in a small gear...not trying to push the pedals, just trying to pick my knees up very smoothly. When my HR drops to a pre-set rate (again, this could easily change depending upon your focus for the day), I get into a decent on-the-hoods position, switch the gearing to whatever level makes 95 rpms seem like spirited riding on the road, requiring a decently hard effort, and go until my HR reaches a pre-set range for the workout.
Then, drop the gearing and sit straight up, pedalling at 85 rpms until my HR recovers.
Now, go back to the best aero position and push the largest gear at 75 rpms, repeat as above.
I think this is a good option to use instead of the Hell vs. Hell workout where you go maximal resistance until you tire then go maximal rpms until you tire, simply because this workout more closely resembles actually riding positions and cadences used while riding. Plus, it doesn't have to be done at killer effort levels.
BTW, there's no reason this couldn't be done on regular cranks, it's just that PCers often complain about not being able to ride aero for a good while, as well as not be able to maintain "normal" (whatever that means!) rpm ranges for a while, some wonder about quad strength loss while adapting, etc. But the new PCer that sees benefits wants to be able to train through this adaptation phase, and this workout could help.
Glad to be back on PCs, I certainly don't want to lose my running benefits, I'm going to need those for a good race time next week!
Quid quid latine dictum sit altum videtur
(That which is said in Latin sounds profound)
I came up with a workout on my trainer that could be done on the open road, too. It answers a few concerns people have about losing quad strength when adapting to PCs, helps increase rpms, gets quality ride time in an aero position, imitates the running motion somewhat, and allows good overall ride time. I call it the 75-85-95 workout. As a real beginner, you could do this in a 60-70-80 workout, experienced riders may want to do this 85-95-105...you get the idea, I trust.
I warm up, then in my largest gear while in my "best" aero position, I pedal at 75 rpms until I hit my pre-set HR limit (this HR range could change depending upon your focus for the day, or you could do it just as easily with Perceived Exertion...many exercise physiologists disagree with HR monitoring ranges anyway and prefer workouts based on wattage...that would be great, too, if you have the capability). Note to self...may need a bigger gear, soon!
Then, I sit straight up as tall as possible (this is the run imitation part of the workout) and pedal at 85 rpms in a small gear...not trying to push the pedals, just trying to pick my knees up very smoothly. When my HR drops to a pre-set rate (again, this could easily change depending upon your focus for the day), I get into a decent on-the-hoods position, switch the gearing to whatever level makes 95 rpms seem like spirited riding on the road, requiring a decently hard effort, and go until my HR reaches a pre-set range for the workout.
Then, drop the gearing and sit straight up, pedalling at 85 rpms until my HR recovers.
Now, go back to the best aero position and push the largest gear at 75 rpms, repeat as above.
I think this is a good option to use instead of the Hell vs. Hell workout where you go maximal resistance until you tire then go maximal rpms until you tire, simply because this workout more closely resembles actually riding positions and cadences used while riding. Plus, it doesn't have to be done at killer effort levels.
BTW, there's no reason this couldn't be done on regular cranks, it's just that PCers often complain about not being able to ride aero for a good while, as well as not be able to maintain "normal" (whatever that means!) rpm ranges for a while, some wonder about quad strength loss while adapting, etc. But the new PCer that sees benefits wants to be able to train through this adaptation phase, and this workout could help.
Glad to be back on PCs, I certainly don't want to lose my running benefits, I'm going to need those for a good race time next week!
Quid quid latine dictum sit altum videtur
(That which is said in Latin sounds profound)