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!
Spin-ups. 3x30" at begining of ride and at the end.
Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely Stay RELAXED!
Your choice of mode: run, hike, XC ski, snowshoe, row, aerobics class, stair climb, etc. Anything except your normal sport discipline(s). Can combine 2 or more modes into one workout. Easy to moderate effort
zone 2, steady pace. in control, relaxed upper body smooth lower body
Zone 2, steady pace. in control, relaxed upper body smooth lower body