Strides for 20-40 secs at economy pace with 3-4 minutes of recovery. Maintain high turnover. Session is best conducted on a track . These are not sprints, the aim is to increase leg turnover. Running barefoot will have maximum benefit.

Heart rate should stay low for all speed skills workouts. Your goal is to train correct neutral firing patterns. Stop any skill workout when you become fatigued and cannot continue with perfect technique. Ride on a trainer. Warm up for 15 minutes. Pedal for 30 seconds with your left leg only, 30 seconds with your right leg only (rest your oposite leg on a chair) increase rpm by 5 and spin for 1 min with both legs. Do 7-10 sets with 2-3 minutes of recovery between each set. work to eliminate the dead spot in your pedal stroke. Any clunking sound from your chain inidcates a dead spot.

Do these work outs on soft flat terraine such as a packed dirt or gravel trail an run in zone 1. Keep all movements quick and light. These may also be done on a treadmill at 1 degree incline.

Ride in heart rate zones 1-2 on gentle rolling course. Get at least 50% of your ride time in heart rate Zone 2. Avoid zones 3-5