Pedaling drill: After warming up Do the following 3 times--10 seconds of high rpm, 10 seconds higher, 10 seconds max rpm and then recover for 60 seconds. Then do this 3 times--30 seconds left- and 30 seconds right-leg dominant pedaling (other leg loafs). Repeat all of this 4-5 times. Small chain ring.

WU: Warm-up for 10 minutes on a Cross Training Cardio Vascular piece of equipment (rowing, X-country ski, X-trainer).
MS: After warm-up do 2-3 sets or rotations of strength curcuit focusing on 6 exercises (Squat, Lat Pulldown, Leg Press, Low Cable Rowing, Step ups with dumbells and Abs). 15-20 controlled and slow repetitions of each exercise taking only one minute rests between exercises. Keep a steady yet Brisk pace throughout curcuit. Choose weight you can handle with very good form only adding weight when 20 perfect reps can be performed. Try 2 sets or curcuits moving up to 3 sets after 2 sets can be performed without fatigue.
Note- Curcuit training is a style of training where a group of exercises is repeated or in other words you rotate from exercise to exercise completing one set of each exercise before then repeating each exercise in the entire rotation.
CD:

WU: Warm-up for 10 minutes on a Cross Training Cardio Vascular piece of equipment (rowing, X-country ski, X-trainer).
MS: After warm-up do 2-3 sets or rotations of strength curcuit focusing on 6 exercises (Squat, Lat Pulldown, Leg Press, Low Cable Rowing, Step ups with dumbells and Abs). 15-20 controlled and slow repetitions of each exercise taking only one minute rests between exercises. Keep a steady yet Brisk pace throughout curcuit. Choose weight you can handle with very good form only adding weight when 20 perfect reps can be performed. Try 2 sets or curcuits moving up to 3 sets after 2 sets can be performed without fatigue.
Note- Curcuit training is a style of training where a group of exercises is repeated or in other words you rotate from exercise to exercise completing one set of each exercise before then repeating each exercise in the entire rotation.
CD:

After weights spin on rollers, stationary bike, or indoor trainer. Heart rate in 1 zone or PE L3. Comfortably high rpm. Stretch after.

Ride on a flat to gently rolling course stationary bike is acceptable at this time. Get at least 50% of ride time in HR 2 zone or PE L4. Avoid HR 3-5 zones or efforts above PE L5.

Pedaling drill: After warming up Do the following 3 times--10 seconds of high rpm, 10 seconds higher, 10 seconds max rpm and then recover for 60 seconds. Then do this 3 times--30 seconds left- and 30 seconds right-leg dominant pedaling (other leg loafs). Repeat all of this 4-5 times. Small chain ring.

WU: Warm-up for 10 minutes on a Cross Training Cardio Vascular piece of equipment (rowing, X-country ski, X-trainer).
MS: After warm-up do 2-3 sets or rotations of strength curcuit focusing on 6 exercises (Squat, Lat Pulldown, Leg Press, Low Cable Rowing, Step ups with dumbells and Abs). 15-20 controlled and slow repetitions of each exercise taking only one minute rests between exercises. Keep a steady yet Brisk pace throughout curcuit. Choose weight you can handle with very good form only adding weight when 20 perfect reps can be performed. Try 2 sets or curcuits moving up to 3 sets after 2 sets can be performed without fatigue.
Note- Curcuit training is a style of training where a group of exercises is repeated or in other words you rotate from exercise to exercise completing one set of each exercise before then repeating each exercise in the entire rotation.
CD: