As an Edmontonian, I am fascinated by the 'diehard' cyclists who ride their bikes in four feet of snow and minus 30 degree weather. Now those people are true Canadian cyclists! I dabbled in winter riding back in 2007; lots of fresh powder to fish tail through and the feeling you get of frozen snow on your tires. This drill reminds of those cold, power driven rides!

Power Through the Snow!

Power drill refresher: Increased resistance and increased cadence equals power. It is a fine line between too much added resistance and too many revolutions. Keep in mind that power drills are short in duration (15-60 seconds) and are tapping into the anaerobic energy system (aka the hard, intense work!).

The drill includes seated power and standing power (hint: ensure you add additional resistance when you stand up!)

Seated power for 15 seconds

Standing power for 15 seconds

Recovery for 60 seconds

Repeat four times.

 

Standing power for 15 seconds

Seated power for 15 seconds

Recovery for 60 seconds

Repeat four times.

As you and your cycle participants get more fit and strong, increase the duration of the power (as recommended above) and recovery time and/or increase the number of repetitions.  Ensure to keep the duration with a 1:2 work to active recovery ratio.

This drill reminds me of winter riding because the snow and ice builds up on your tires adding resistance and you need to POWER through the deep snow.

Now – are you ready to ride in the snow???

Picture courtsey of:
www.bikingsociety.com/blog