Tuesday 07 Apr
Two options for tonight’s cycle session. Joel has posted a session that looks like a good challenge.
For those who might like to get outside to enjoy the weather I am suggesting a quick but intense session (could also be done on an indoor training) which also focuses on pedal technique.
It is a 45 minute session which can be done on its own or perhaps as part of a longer ride.
The theory is to intersperse a gradual increase in time spent at race intensity (a hard effort that you think you could hold for a sustained period of time) with a two minute easier effort.
I have deliberately not used technical terminology and in the second minute of the easier efforts please just concentrate on making sure you are as efficient as possible if you are not using clip less pedals.
For those using clipless pedals such as SPD’s, Look, Time etc you are looking to think about pedal efficiency. How smooth is your pedalling? are you engaging the muscles on the upstroke as efficiently as possible? Are there any dead spots? Is one leg dominating significantly?
It is really important to think about your position of the bike when doing the 1 legged effort- resist the temptation to lean into the the side you are using!
6 mins easy warm up
1 minute hard effort, 1 minute recovery effort, 1 minute left leg only (you can either remove the right or consciously do not engage it)
2 minute hard effort, 1 minute recovery effort, 1 minute right leg only
3 minute hard effort, 1 minute recovery, 1 minute left leg only
4 minute hard effort, 1 minute recovery, 1 minute right leg only
5 minute hard effort, 1 minute recovery, 1 minute left leg only
6 minute hard effort, 1 minute recovery, 1 minute right leg only
6 minute easy cool down