Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.
Custom: your core training is VERY important in the base phase. take it very seriously!
do this 1 to time a week. not the day before a race.
see attch. (paper clip in upper right) of an odl coaching friend of mine demoing some basic exersizes.
warm up and cool down very well.
do: 8x30" all out. flat rd. high cadence. full recoveries between efforts.
Zone 1-2 rest of the time.
Zone 2, steady pace. in control, relaxed upper body smooth lower body
Zone 1-2 nice and relaxed.
Zone 2, steady pace. in control, relaxed upper body smooth lower body.
can be with a group but keep it in control.
****when it's to cold to get out side, or you have bad weather, refer to our hour of power workouts to maximize your time on the trainer.
hit up the 24-7 coaching group: https://app.madsync.net/register