What’s the goal of these posts?
The goal of these posts is to provide athletes a small snapshot of some of the key Swim-Bike-Run workouts and principles used to develop and produce our national and world champion level athletes.
What’s the session?
Cycling Over Gear (OG) Strength Endurance (SE)
The “Main set” is as follows;
20 x 20secs EASY on 53/11 in Time Trial Position or Drops with 1.40mins Recovery on the BCR (Big Chain Ring) or SCR (Small Chain Ring) depending on your ‘training age’. Training age refers to the length of time (and experience you have) with cycling, not your chronological age. EASY can be defined as your ‘aerobic capacity’ if you have set training levels or at best a 3 on the BORG 1-10 Scale.
Who’s it most appropriate for?
Most commonly used and most appropriate for non-drafting athletes through just about any distance (OD > IM), it is also used proportionately for off season strength development for experienced ITU Athletes.
When could I use it and how could I apply it?
For non-drafting athletes a variation of this can be used all year round ideally on a ‘strength’ day but depending on the variation of the set and intensity, this session may dip into Tempo. A good warm up for this session is essential due to high level of static strength required. Traditionally, it is a LEG session, not a LUNG session. Gear ratio’s depending on the level of athlete vary widely with less experienced having traditional ratio’s of 53/39 or 52/36 or 50/34 and higher level athletes will edge up to 56/57/58 BCR. The session is best done on a trainer where terrain/power is controllable and with less variables.
What’s the progression leading into it and on from it?
12 x 20secs EASY on 53/11 in Time Trial Position or Drops with 1.40mins Recovery
16 x 20secs EASY on 53/11 in Time Trial Position or Drops with 1.40mins Recovery
20 x 20secs EASY on 53/11 in Time Trial Position or Drops with 1.40mins Recovery
20 x 40secs EASY on 53/11 in Time Trial Position or Drops with 1.20mins Recovery
20 x 60secs EASY on 53/11 in Time Trial Position or Drops with 1.00mins Recovery
Note:
This progression is a safe and ideal start point if you have not completed an over gear session in your training before. In coming weeks and months we will be posting exact sessions used by the World’s Top Age Group Athletes & Professionals. Disclaimer
Athlete choosing to utilize these sessions, do so at their own risk. You agree to assume the risks of such training, and further agree to hold harmless Jarrod Evans & Triathlon Gold from any and all claims, suits, losses, and/or related causes of actions and damages, including, but not limited to, such claims that may result from my injury or death, accidental or otherwise, during or arising in any way from copying and or implementing these session suggestions. These sessions concepts have either been created from scratch by Jarrod Evans and or adapted from existing workouts from other athletes and coaches over the last 25years.