Bike- Aerobic Overgear

Producing cycling power at an aerobic level is the key to efficiency. This work out builds strength and strength endurance while using the aerobic energy system.

You will keep your heart rate in zone 1-2, or no more than 75% of max heart rate. Ride a rolling course using gears 2-3 lower than you normally would. Keep your cadence slow (50-70 rpm), smooth, and use steady tension. You will have to balance the increased exertion with a moderate heart rate. Beginners may need to use a flat course for this work out. More experience cyclists should stay in thier large chain ring and choose a more challenging course. You may want to start off with as little as 20 min. of aerobic overgear and build to several hours, depending on the event you are training for.

Matt Russ

Matt Russ has coached and trained elite athletes from around the country and internationally for over ten years. He currently holds expert licenses from USA Triathlon, USA Cycling (Elite), and is a licensed USA Track and Field Coach. Matt is head coach and owner of The Sport Factory, and works with athletes of all levels full time. He is a free lance author and his articles are regularly featured in a variety of magazines such as Inside Triathlon, and Triathlete. Visit www.thesportfactory.com for more information or email him at coachmatt@thesportfactory.com

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