Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
On soft surface. Heart rate zone 1 only. Check cadence several times (21 plus right foot strikes in 15 seconds).
AIM: Develop Pacing Awareness Warm Up 300 FC 100 BC Main Set: Keep focussed – tough session 5 x 100m FC Pace Control 30 rest 85% effort 1000m TT FC 80-85% 60 rest • Odd lengths bilateral every 3 • Record Time 5 x 100m FC Pace Control 20 rest 85% effort • Keep 100m splits consistent • Keep to rest periods • Maintaining Stroke count • Record Total time for 100m splits and rest – minus 4:10 Cool Down Stroke drills per 100m (if time) 4x 25 FC Eyes closed swim – 10 secs gap. Practice tumble turns 3-4 times 100 BR
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.
Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.
BT: WU 400m FC with BC every 4th length Then do 10 x 100 with 10 seconds rests. All-out effort. What was your total time for this set (or average 100 time)? 2x 500m neg split 30 rest cool down 300 mix of strokes