Søndag, 1. træningsuge

BIKE 1:20
WARM UP:
15:00 light spinning, gradually allowing your HR to get above 65%
DRILLS: -- 1:00 recovery spinning after each alternate an ILT set with a VG set -- keep your HR under 75% throughout:
3 x 3:00 Isolated Leg Training:
(20 sec right leg, 10 sec transition, 20 sec left leg, 10 sec transition) -- 3 x thru
3 x 4:30 Variable Gearing set: each set is done in the following way, twice through per set:
45 sec in moderate gearing @90-95 rpm;
45 sec in easy gearing @105+ rpm;
45 sec in harder gearing @80-85 rpm
20:00 steady time trial riding, holding your HR right at 75% throughout
COOL DOWN to the finish, allowing your HR to gradually come back below 60%.
After performing the drills you should notice a smoother, more fluid pedal cycle.