Every Thursday, our Training Members are guided by Coach Helen Bridgman. In case you missed it or want to have a taste of what and how we train, we are making our workout available every Friday, with no lead time. So put on some music and enjoy! You might even find one of our DSs on the road to chat with.

Session : 2x16 Endurance blocks with high cadence surges

Warm up steadily for 8 minutes increasing cadence, power and HR. Follow with 3 x 30s high cadence spin ups to really get the body warm.

Main Blocks: Repeat Twice
16 minutes at low-mid z2 effort with a 10 second seated, high cadence effort every 3:50 minute.

Easy riding to recover for 5 minutes in between bocks.

Cool down, ride easy for 10 minutes to finish.

We’re building endurance with this session. The seated surges are not about the power numbers, but about fast legs and really picking the cadence up and getting the blood pumping around the body. Once you’ve done the high cadence effort, you need to drop straight back to z2. The urge will be to ease right off, but it’s important you get straight back to that endurance zone to help your body build up resistance to fatigue and learn to recover quicker.