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Workout Preview: Tempo with Big Gear Progressions, Jan 11

Writer's picture: BaseCampBaseCamp

INCLINE MODE / ~2 inch block under front wheel


Why Big-Gear Intervals?

Big-gear intervals are a key tool in building muscular endurance, the ability of our muscles to produce and sustain force over time. Unlike traditional intervals, where the focus is on higher cadence and cardiovascular output, big-gear work emphasizes pushing a heavy load at a low cadence. We don't get stronger, but we do improve muscular coordination and efficiency. Here's why this is beneficial:


  1. Muscle Strength and Endurance: Riding in a big gear at a lower cadence recruits more fast-twitch muscle fibers, helping to build strength in our legs. Over time, this strengthens our ability to generate power, even when fatigued. It's essentially strength training on the bike, improving our muscular endurance without the impact of off-the-bike weight training.

  2. Improved Power Transfer: By training in big gears, we're teaching our bodies to efficiently transfer the power generated by our muscles to the pedals. This increased neuromuscular efficiency translates into a smoother, more powerful pedal stroke.

  3. Fatigue Resistance: Big-gear intervals train our muscles to continue generating force even when fatigue sets in. This is essential for the moments in long rides or races when our legs are tired but we still need to produce a high level of power.

  4. Better Climbing Power: Big-gear intervals closely simulate the demands of climbing, where we often have to push lower cadences under higher resistance. By training this way, we'll be better prepared to handle long, sustained climbs without fading.


How Progressive Big Gear Intervals Work

In this workout we'll be using progressive big-gear intervals, which means the intervals will gradually increase in intensity as we go, pushing us to dig deeper and build greater strength endurance. Here's how the workout typically unfolds:


  1. Low Cadence Focus: We'll ride at a low cadence (50-65 rpm), which forces us to push a heavy load and rely on muscular strength rather than spinning at a high cadence.

  2. Steady Power, Increasing Resistance: As the workout progresses, the gear or resistance will increase, meaning that we'll have to push harder to maintain the same power output. This progression challenges both strength and mental focus as it gets tougher to sustain the effort with each interval.

  3. Controlled Breathing and Form: A key focus in big-gear work is maintaining good form—smooth, powerful pedal strokes with strong core engagement. As the effort progresses and fatigue sets in, concentrate on keeping your breathing controlled and your pedal stroke fluid.


Workout Execution

This workout includes two main sections:

  

  1. As usual, we begin with fast pedals to warm up and get the legs ready, along with a few minutes of Endurance to settle in before moving on to some basic Endurance work.

  2. Big Gear Progression: Low-cadence interval at 62-72 rpm: 2 x 8 minutes, 2 x 6 minutes, 2 x 4 minutes, increasing power target each interval set

  3. Cool down


Coach Tips

  • DO NOT USE TOO LOW A GEAR IF YOU HAVE KNEE ISSUES!

  • As the intervals progress, the time range gets shorter while the power demands increase. Focus on the downstroke of each pedal stroke to maximize power and gains.

  • Use as low as a cadence as your knees can comfortably withstand, as low as 45 rpm. If there is pain at any time, increase cadence to normal and spin it out.

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