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Strength Training on the Bike
 
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There is always much discussion about what cyclists and triathletes should do on the bike during the offseason. Many coaches consider the offseason to be the most important time of the training year, as it offers opportunities to address specific limiters that can prevent you from being the most fit athlete possible during the season. In this article, I want to present a particular cycling workout that can benefit your fitness for the upcoming year irrespective of your specific goals for 2010.
Known as SFR’s (Slow Frequency Repetitions), this on-bike strength workout is meant to complement your gym workouts by offering a cycling specific benefit that focuses on high torque, low cadence AND low cardiovascular intensity. Becoming a more efficient pedaler of the bike should be the goal of any athletes and over time, SFR’s can help achieve this goal.
But first, a bit of history on this workout. Way back in 1983, Dr. Aldo Sassi and Dr. Massimo Testa of the Mapei Sports Performance Training Center (Milan, Italy) developed a pedaling strength method, which was substantially aerobic by nature. The idea was that the main limiting factor of longer aerobic cycling effort occurs because of circulatory impairments rhythmically imposed by muscular contractions during the pedal stroke. Even though there have been limited studies on this type of training, there is no doubt that of all the workouts given our athletes, over time, the consistent feedback is that SFR’s directly lead to a significant increase in fitness.
There are many approaches to how this workout can be done and that is why at our camps, we make it a goal to demonstrate and have our athletes go through the workout itself. In my experience as a coach, and based on the feedback of my athletes, I will present you a detailed workout description and step-by-step program to gain the maximal benefit from SFR’s.
Intensity level – Probably the most important aspect of doing SFR’s is the intensity level. You can utilize heart rate, power or rate of perceived exertion (RPE) as your guide. The key here is to keep the intensity from a cardiovascular perspective relatively low, with the goal of keeping the workout mostly aerobic (versus anaerobic.) If you already know your threshold heart rate, (e.g. 160) the SFR’s will be performed at approximately 80-90% of that heart rate (128-144.) Power zones will usually be a bit higher at 84-94% and RPE is usually kept about 3-5 out of 10 or “moderately easy” to “somewhat hard.” From a muscular fatigue perspective, RPE is generally around 6-8 out of 10, depending on your current level of fitness.
Cadence – Cadence should be low (remember that torque is high) and usually depends on the strength and fitness of the athlete. Cadence will also depend on whether or not the rider has any potential injury issues they need to monitor. We prescribe optimal cadences of about 35-45 rpm, but again, take into account your history. If you are a bit nervous about lower rpm’s, start higher and over time, work at lowering rpm’s as you gain more strength and comfort doing the workout.
Terrain – Try to find a hill (or part of a hill) that has a steady grade between 3-6% and greater than 3+ minutes in length. You don’t want too steep a hill or else the result is “climbing.” The 3-6% grade offers the proper resistance, while allowing the upper body to relax. If you don’t have any hills, the workout can be done into a headwind at a higher rpm (e.g. 60) on flat roads.
Gearing – The gearing you choose will depend upon the grade of the hill while combining the correct training zone and rpms. Most riders will find themselves using the big chain ring in the front if the grade of the hill is not too steep.
Recovery – Recovery is generally fairly short at 2-3 minutes between reps, however, the recovery period can be lengthened to 4-5 minutes if lack of fitness requires it. Since you are not raising your heart rate very high, the repetitions are not “hard” and recovery can happen quickly.
How many and how frequent – Like most new workouts you try, limit yourself initially to an amount that is relatively easier and then increase the length and number of repetitions slowly over time (see sample program below.) Since this workout is high torque, it is possible to have some adverse effects on knees, ankles or the lower back. If this happens, increase the cadence by lowering the gear until you find a stress level that feels more comfortable.
Inside or outside – SFR’s can be done inside on a trainer also. It’s best to have a unit with some type of handlebar mount that allows different levels of tension while riding. Another suggestion would be to prop the front wheel up a couple inches to simulate climbing.
Additional workout notes
Concentrate on smooth pedal strokes; relax the upper body, keeping it “quiet”. Relax the hands and neck. Really focus on the lower body. As an experiment, hold the bars with one hand or very lightly and feel how the legs become the primary focus when the upper body is taken out of the equation.
Focus on the working muscles: quads, hip flexors, glutes and hamstrings. Your heel usually drops down when doing them properly as you try to utilize the complete pedal stroke.
Speed is not an issue, only heart rate and cadence. Try to think like your body is in slow motion.
Although we primary prescribe the SFR’s to be done sitting, try doing some of them while standing or stand at different intervals during a repetition. When standing you will be able to use a harder gear, as you are recruiting more power out of the legs.
We always warn athletes that if you have any type of knee or back pain, back off and increase the cadence along with decreasing the force. In other words, an easier gear.
Successful athletes try new approaches to training and experiment to see what benefits them most. Mastering SFR’s takes time, so give yourself a couple weeks to get the “hang” of it and find the optimal hill to do your workouts. Also, because SFR’s don’t stress the cardiovascular system as much, you may feel like they are not giving you much benefit. Give yourself some time to feel the benefits. In fact, you may want to add these as part of your year around training.
Ride safe, ride strong,
Bruce
About Bruce
Bruce Hendler is a USA Cycling Coach and owner of AthletiCamps (this site) in Northern California. For the past 9 years, he and his experienced team have helped athletes of all levels achieve their goals in the great sport of bike racing through cycling training camps, cycling coaching and performance testing. To contact AthletiCamps, either give us a call at 1-866-370-6516 or request more information at the Contact Us page.
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7610 Folsom-Auburn Rd. Ste. 130
Folsom, CA. 95630
Phone: (866) 370-6516
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