Wednesday, February 25, 2015

Mix up your trainer rides

Below are two of Coach Stephanie's favorite bike workouts. These workouts are best done on a trainer, however, a flat route can be used instead. Coach Stephanie also explains why these two workouts are her favorite and some of the benefits you can get from doing them.

Bike Workout #1

Warm Up:

10-15 minutes easy spinning.

Single Leg Drill: 2 x (45 seconds Left Leg, 15 seconds both legs, 45 seconds Right Leg, 15 seconds both legs).

Spin Up Drills: 3 x (30 seconds of 90-110 RPM* with 60 seconds Recovery). Each set starts 10 RPM higher than the previous.

Main Set:

Low RPM = harder gears
High RPM = easier gears

3 x (3 minutes 60 RPM, 2 minutes 55 RPM, 1 minute standing 50 RPM, 4 minutes High Cadence 110+ RPM, 5 minutes Recovery).

Cool Down:

10-15 minutes easy spinning.

"What I like about this workout is that it incorporates strength with low cadence, then switches to high cadence and gets your heart rate up.  It is more challenging than it looks!"

Bike Workout #2
High Cadence Workout
Flat route or bike trainer.

Warm Up:

15 minutes easy spinning.

Main Set:

6 x (3 minutes at 105+ RPM, 2 minutes recovery at 90 RPM).

Cool Down:

Easy spinning till you reach 60 minutes.

"This is a fabulous workout to get your heart rate up and work hard.  Practicing high cadence really helps with your race – if ride at a higher cadence, and also you will be able to run at a higher cadence. High cadence workouts help develop a smooth, efficient pedal stroke.  If you do not have a cadence sensor with your bike computer, you can count the number of complete revolutions of one foot for 10 seconds, then multiply by 6.  That is your rpm."

*RPM - revolutions per minute

Stephanie Liles-Weyant is a Certified Level 1 USA Triathlon Coach, Certified Youth and Junior Coach, Certified Race Director, and Certified Official.  Along with her husband Mike, she is Co-Director of the Tallahassee Youth Triathlon Series. Stephanie has been a competitive triathlete for 10 years and runner for 16 years. In addition to triathlon, Stephanie works for the Department of Health as a Certified Public Manager, and she is a proud mother of 3 beautiful children (Luke 19, Josh 15, and Juliet 14).    

Wednesday, January 7, 2015

Off Season is Busy at Triattic

The first Saturday of each month Triattic continues to have clinics based on skills needed for Triathletes.  This past weekend Coach Sandy and Charlie held a Trainer Bike Drills Clinic. They explained the importance of a proper bike fit and the purpose of drills on a bike trainer.


During the clinic the athletes were shown proper form while doing Isolated Leg Drills. The purpose of this type drill is to eliminate dead spots at the top of the pedal stroke.



Another common drill that was demonstrated was Spin Ups/High Cadence. While doing spin ups it is important to focus on keeping a controlled cadence in order to smooth the bottom end of pedal stroke.


Other drills that were covered during the clinic focused on mind activation, focusing on a certain part of the pedal stroke during normal riding. Some of these drills include; top only, toe touch, 9 to 3  and 3 to 9.

During the off season a trainer is a great way to focus on bike drills. Using a trainer gives you immediate feedback on your pedal stroke just by listening to the sound. If you hear a consistent whirling sound, that is good. But if you hear clunking than you know you need to work on your form.

In December Coach Stephanie and Jo put on a Bike Handling Skills Clinic.  Jo demonstrated many bike handling drills that you can practice each week even on recovery rides. Some examples are hold a straight line, touch your toes, and follow the leader. Spend a few minutes on them each week and this can help improve your bike handling skills.


Stephanie showed us ways to improve transition by being more efficient with our time. We learned what it takes to be considered a minimalist, how to keep your bike shoes on your pedals when mounting and dismounting and to include practicing transitions into your weekly.