Workout of the week: Out of the saddle surges

Each week I share a swim, bike, run, plyometric or strength workout from my training. Give it a shot and leave your feedback in the comments.


Contador attacks at Vuelta a España. Credit: http://velonews.competitor.com/2012/09/news/alberto-contador-keeps-punching-but-cant-deck-joaquim-rodriguez_237237
Contador attacks at Vuelta a España. Credit: http://velonews.competitor.com/2012/09/news/alberto-contador-keeps-punching-but-cant-deck-joaquim-rodriguez_237237

Need to surge ahead to overtake the rider ahead of you? Need to catch the wheel in front of you? Need to maintain speed going over a short hill? Want to drop the guy behind you that’s sucking your wheel? There are plenty of times when its advantageous to get out of the saddle. But, for many of us, we have to use these surges sparingly. We all aren’t like Alberto Contador who can ride out of the saddle for 20 minutes up Alpe d’Huez. Building strength and endurance to ride out of the saddle can pay huge dividends during a race. It gives you another card to play. The more cards you can play, the more versatile you are as a rider, the better you’ll be. Here’s a pretty simple, but challenging, session focused on developing strength riding out of the saddle. Enjoy!


15 minute warm up

4x

30 seconds out of the saddle / 30 seconds in the saddle

1 minute out of the saddle / 30 seconds in the saddle

2 minute out of the saddle / 30 seconds in the saddle

5 minute spin between each set

5 minute cool down

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