WEL Score: 4
Doing big gear work is a great way to make you stronger on the bike. This is essentially on the bike weight training but this is much better that weight training because it targets all of the specific muscles that you use on the bike. Doing big gear work on climbs will work a lot of different muscles and you will be sore the next day in places you didn’t hurt before from previous bike rides.
Big gear work is great to do during the base mile phase and during the off season. Your heart rate does not go too high because of the lower cadence and the strength you get translates into speed later in the year as you start to focus on higher intensity. Big gear work will help you with every aspect of cycling but you will lose some leg speed as you focus on it more. Make sure to spin a higher cadence other days of the week so you don’t lose that leg speed from the big gear work.