The Multisport Marathoner: Cadence Workouts

Three Favorite Cadence Workouts. [1] Easy Continuous Pressure - build your weekly long ride up to your running race duration. This workout is most helpful for runners who are stepping up race distance. [2] Spin Ups - a 30-60 minute workout (total time) that has a deep warm up. The "spin up" is a 15-20 second gradual build to your fastest comfortable cadence, then hold for 10s, then drop it down. These are not sprints. Spin Ups are meant to be quick, not intense. Aim for 3-6 Spin Ups on a three-minute cycle. So 30 second spin up then at least 2:30 easy afterwards. [3] High Cadence Blocks - A Zone 1 ride (Easy Heart Rate & Power) lift cadence to ~95 rpms. Start with blocks of 20 minutes duration. Over time, build up to 3x20 minutes. Then see if you can hold for an hour. SUMMARY: Combine all three in your week: long ride, quickness and high-cadence blocks. These are all Zone 1 sessions where you work on neuromuscular endurance and metabolic fitness. /// The Swedish Active Readiness Test article is here: feelthebyrn.substack.com/p/th... /// The Metabolic Manifesto article is here: feelthebyrn.substack.com/p/my...

[@williamsichel3528]

This session could be suitable for a non-loading day?

[@feelthebyrn]

The easy, high cadence blocks are. The long ride and spin ups wouldn't be.
G