WEL Score: 3
Doing big gear work is a great way to make you stronger on the bike. This workout will be done on flat to rolling terrain with multiple efforts of varying duration and varying recovery in between efforts. It would be good to target 5-10 efforts your first workout of 1-3 minutes each and you can continue to build from there. The duration of the ride can be as short as 1.5 hours and up to 5 hours if you incorporate this into a base mile ride.
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.
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.