• Skip to main content
  • Skip to secondary menu
  • Skip to primary sidebar
  • Skip to footer
  • Become a Premium Member
  • About

Road Bike Rider Cycling Site

Expert road cycling advice, since 2001

  • Pinterest
  • Facebook
  • Bikes & Gear
  • Training & Health
  • Reviews
  • Cycling Ebooks
    • Ebooks Training
    • Ebooks Skills
    • E-Articles Training
    • E-Articles Nutrition
  • Member Area
  • Newsletter

How Can I Improve Seated Power?

Question: As my mileage increased this spring, I noticed I felt stronger when out of the saddle but was not improving while seated. Are there specific things I should work on to improve power in the saddle?  — Jan P.

Coach Fred Matheny Replies: There are two classic ways to improve seated power:

First, do intervals up short hills while seated.

Find a hill that’s moderately steep and takes about 30 seconds to climb. Use a fairly large gear and hit it hard at the bottom. Don’t let your cadence slow too markedly by the top. Your gear should enable you to maintain at least 90 rpm for the whole climb.

Second, do longer (10- to 15-minute) time trial-like intervals seated at a heart rate of about 85 percent of your maximum, again at a cadence of about 90 rpm.

You could also undertake a winter weight training program that focuses on squats and leg presses, but that’s a long-range solution suitable for serious competitors.

There’s a complete program in my RBR eBook, Basic Training for Roadies.

RELATED ARTICLE  Can I Get as Fit by Riding a Tandem?

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Search

Start Here

Road Biking 101: A Beginner’s Guide

Question of the Week

Ask the Coach Ideas

Recent Newsletters

Newsletter Issue No. 892

Newsletter Issue No. 890

Newsletter Issue No. 889

Newsletter Issue No. 888

Newsletter Issue No. 887

Recent Articles

  • Newsletter Issue No. 892
  • More on Centering Rim Brakes (Sidepull Brakes)
  • RumbleRoller Adjustable Beastie Peanut Review
  • Avoiding Dangerous Frostbite

Footer

Contact Us

Road Bike Rider
2266 Monitor Street
Dallas, TX 75207

Want to contact us about editorial or advertising?

Follow Us

  • Pinterest
  • Facebook
Privacy Policy

Still Haven’t Found What You’re Looking For?

Copyright © 2019 · Magazine Pro on Genesis Framework · WordPress · Log in