Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.
Ride in the 1-2 zones on your trainer using gears to simulate small rolling hills.
WU: 6 x 50 increasing pace slightly each 25.
MS: All are at T-pace:
100 (10), 200 (15), 300 (15), 200 (15), 100.
CD: 100 easy with emphasis on form.
BT: Warm-up well. Then on a mostly flat course run 60 minutes at 20 bpm below your 5a zone (LTHR). Focus on good form with a high cadence (88+ rpm) and flat footstrike with weight toward ball of foot (not on toes). Just before footstrike the foot should paw back slightly.
After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or see Joe Friel''s Training Bible book.
Pedaling drill: 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: 6 x 50 done as 25 drill of choice, 25 building speed.
300 at T-pace (30).
3 x 25 fast (20).
200 at T-pace (20).
2 x 25 fast (20).
100 at T-pace.
CD: 200 easy kicks and swims of your choice.