This workout aims to improve the efficiency of each pedal stroke by practicing applying pressure to throughout the whole pedal stroke.

Warm Up:

Begin the workout with 20minutes of Zone 2 riding.  Use your preferred cadence and get comfortable on the bike

Main Set:

Perform 5 reps of the following.
30 seconds left leg only pedalling
30second right leg only pedalling.
4 minutes zone 2 riding focusing on pedalling whole pedal stroke.

During the 1 legged pedal efforts focus on eliminating any dead spots in your pedal stroke, keeping the chain and freewheel engaged throughout.

Keep this focus up during the 4 minutes in both legs.

Complete workout with Zone 2 riding to build endurance.

Cool Down:

10 minutes of Zone 1 riding.

Endurance Ride today.  The goal here is to get miles in the legs and enjoy the ride. These rides are best done with company, but non-competitive company.  If the pace is too high to keep in Zone 2 drop off the back and do your own ride.

Warm up with 20minutes of lower Zone 2 riding.

Main set

Stick to Zone 2 throughout ride.  Effort can be towards top end of Zone 2.  For climbs effort may rise out of Zone 2 but do not try to push up the climbs, take them easy and spin the legs.

This workout aims to improve the efficiency of each pedal stroke by practicing applying pressure to throughout the whole pedal stroke.

Warm Up:

Begin the workout with 20minutes of Zone 2 riding.  Use your preferred cadence and get comfortable on the bike

Main Set:

Perform 5 reps of the following.
30 seconds left leg only pedalling
30second right leg only pedalling.
4 minutes zone 2 riding focusing on pedalling whole pedal stroke.

During the 1 legged pedal efforts focus on eliminating any dead spots in your pedal stroke, keeping the chain and freewheel engaged throughout.

Keep this focus up during the 4 minutes in both legs.

Complete workout with Zone 2 riding to build endurance.

Cool Down:

10 minutes of Zone 1 riding.

In today's ride you will focus on riding in Zone 2 to build your endurance for the majority of the ride.

Pick a rolling route that offers a few short climbs, no longer than 1km and preferably less than 10% gradient.  On this climbs select a gear that allows you to push up the climb with a cadence of 44-55rpm at just below threshold. 

These efforts will help develop strength in your legs that will enable you to push harder on the pedals at higher cadences.

Endurance Ride today.  The goal here is to get miles in the legs and enjoy the ride. These rides are best done with company, but non-competitive company.  If the pace is too high to keep in Zone 2 drop off the back and do your own ride.

Warm up with 20minutes of lower Zone 2 riding.

Main set

Stick to Zone 2 throughout ride.  Effort can be towards top end of Zone 2.  For climbs effort may rise out of Zone 2 but do not try to push up the climbs, take them easy and spin the legs.

Endurance Ride today.  The goal here is to get miles in the legs and enjoy the ride. These rides are best done with company, but non-competitive company.  If the pace is too high to keep in Zone 2 drop off the back and do your own ride.

Warm up with 20minutes of lower Zone 2 riding.

Main set

Stick to Zone 2 throughout ride.  Effort can be towards top end of Zone 2.  For climbs effort may rise out of Zone 2 but do not try to push up the climbs, take them easy and spin the legs.

This workout aims to improve the efficiency of each pedal stroke by practicing applying pressure to throughout the whole pedal stroke.

Warm Up:

Begin the workout with 20minutes of Zone 2 riding.  Use your preferred cadence and get comfortable on the bike

Main Set:

Perform 5 reps of the following.
30 seconds left leg only pedalling
30second right leg only pedalling.
4 minutes zone 2 riding focusing on pedalling whole pedal stroke.

During the 1 legged pedal efforts focus on eliminating any dead spots in your pedal stroke, keeping the chain and freewheel engaged throughout.

Keep this focus up during the 4 minutes in both legs.

Complete workout with Zone 2 riding to build endurance.

Cool Down:

10 minutes of Zone 1 riding.