CTS Progressive Power Classes 3 and 4 predominately consist of muscular strength conditioning. These classes will set you up for the core of the CTS Progressive Power interval training series. That is, training at or just below lactate threshold.
Editorial Note: This article is a part of a series. The initial introduces the CTS Progressive Power interval training series. The second covers Class 1 – the CTS Field Test, and the third covers Class 2 – Field Test Verification. It is helpful to read the articles in order, but not necessary.
Class #3 – Driving Your Cadence
Overview
- 10 minutes warmup
- 4 45 seconds One Leg intervals (cadence at 85-95 rpms), 3 minutes recovery between each
- 3 3 minutes Power Intervals, 3 minutes recovery between each
- 8,10,12,16,18,16,12,10,8 seconds Stomps ladder, 2 minutes recovery between each
- 10 minutes cooldown
Interval Description
Class 3 touches on the VO2 max zone in the Power Intervals. Otherwise, the workout consists of technique work and muscular strength.
- One Leg intervals are exactly what they sound like. Remove one leg from the pedal and pedal with the other for the 45 seconds. Put the free leg back on the pedal and recover for 3 minutes. Use the opposite leg to pedal during the next interval. Alternate between legs to round out the set.
Tip: The free leg can be placed on your trainer for added stability. This also decreases stress on your arms and butt.
Tip: Use a heavy gear. Push hard into the downstroke, and pull up on the up stroke.
- Remember from Class 2 that Power Intervals are maximal efforts. Hammer as hard as you can, but keep the cadence at 100 rpms or more.
Tip: On longer Power Intervals, bring your effort to a maximal effort within the first 30 seconds or so, and hold it there. Not gonna lie, we think three minute Power Intervals are the toughest interval in the entire CTS library. We find that a higher cadence works best for us. 110 rpms or more. A lower cadence will burn your muscles out.
- Stomps are also exactly what they sound like. You be stomping on the pedals using the good pedal mechanics used in the One Leg intervals. These short intervals are performed seated in your toughest gear. Cadence and heart rate doesn’t matter here. You are developing muscular strength. That is what’s important. This is a ladder interval where you perform a short Stomps interval and recover for two minutes. Repeat this pattern until the ladder is complete (i.e, 8 seconds Stomp, 2 minutes recovery, 10 seconds Stomps, 2 minutes recovery, and so on).
Tip: You will hear Chris Carmichael and many of the coaches repeat these directives. Ride these workouts like you would on the road. Don’t ride for prolonged periods of time with your hands off the bars. Alternate between the hoods, tops, and drops (if you have a drop-bar bike). Look up. Don’t constantly gaze at your computer.
Class #4 – Muscular Endurance
Overview
- 10 minutes warmup
- 2 1 minute Fast Pedals (cadence 110 rpms or above), 1 minute recovery after each
- 2 4 minutes Muscle Tensions (cadence at 50-55 rpms), 2 minutes recovery after each
- 1 6 minutes Muscle Tensions, 2 minutes recovery
- 2 2 minutes Fast Pedals (cadence at 110 rpms), 3 minutes recovery after each
- 1 4 minutes Climbing Repeat (cadence at 70-85 rpms), 4 minutes recovery
- 1 5 minutes Climbing Repeat (cadence at 90 rpms)
- 10 minutes cooldown
Interval Description
As you can see, much of this workout builds on the muscular conditioning theme from the last session. It throws in some Climbing Repeats, which hits just below your lactate threshold.
- As a review from the prior sessions, the warmups, recovery periods, and cooldowns in the CTS Progressive Power classes are always performed at what we call a soft pedal or light spinning pace. Find an easy gear and spin the pedals at 90 rpms and above.
- Perform Fast Pedals at a cadence of 110 rpms and above. Focus on good pedal mechanics. Slowly build your cadence as you begin. Although your heart rate will climb, don’t worry about focusing on a particular intensity range.
Tip: During Fast Pedals, we like to get the cadence as high as possible until starting to bounce, and then slightly back off. Pedal cadence increases with experience.
Tip: Fast Pedals are great for warming up. We really enjoy them. Think of Fast Pedals as Power Intervals without “the suck.”
- Muscle Tensions are performed in a hard gear. They are similar to Stomps from Class 3, but are longer and more sustained at a very low cadence. Heart rate doesn’t matter.
- Climbing Repeats are generally performed on a long steady climb at 70 to 85 rpms. The Climbing Repeat range will be used indoors to train slightly above the Steady State range (but still below lactate threshold).
That’s it for CTS Progressive Power Classes 3 and 4! We hope this helps – go get it! Looking ahead, Classes 5 and 6 target Tempo and Steady State commencing the aerobic base build block of the series. We hope you will check out the article.
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