Happy Christmas Guys hope you had a great Christmas.
If your going to turbo repeat this one
this weeks turbo is the same as last week’s so big focus on your pedalling, try to get a smooth revolution especially on the one-legged drills.
I’ve Included some one legged drills do it with an easy gear small chainring at the front and midway at the back try and keep the pedal stroke smooth.
Put a big focus on getting a smooth pedal stroke for this one especially the first 30 mins.
Time
0-10 Mins -Warm Up
10-14 Mins – One Legged Drills (See description below)
14-16 Easy/Spin Recovery
16-18 Mins -High Cadence (90-100rpm) (Small Chainring on the front)
18-20 Mins -Low Cadence (60-70rpm) (Big Chainring on the front)
20-22 Mins -Easy Spin/Recovery
22-24 Mins -High Cadence (90-100rpm)
24-26 Mins -Low Cadence (60-70rpm)
26-28 Mins -Easy Spin/Recovery
28-30 Mins -High Cadence (90-100rpm)
30-32 Mins -Low Cadence(60-70rpm)
32-35 Mins -Easy Spin/Recovery
35-37 Mins -Fast Interval (Slightly uncomfortable pace you can hold for 2 Mins)
37-39 Mins -Easy Spin/Recovery
39-41 Mins -Fast Interval (Slightly uncomfortable pace you can hold for 2 Mins)
41-43 Mins -Easy Spin/Recovery
43-45 Mins -Steady Climb (Mix in and out of the saddle)
45-47 Mins -Easy Spin/Recovery
47-49 Mins -Steady Climb (Mix in and out of the saddle)
49-50 Mins- Fast Interval (Slightly uncomfortable pace you can hold for 1 Min)
50-60 Mins Cool Down EASY Spinning
60-65 Mins Stretch https://www.youtube.com/watch?v=1VCM7xnL2QY
One Legged Drills as
30secs Left leg only (clip out your right leg)
30secs both legs
30secs Right leg only (clip out your left leg)
30secs both legs
30secs Left leg only (clip out your right leg)
30secs both legs
30secs Right leg only (clip out your left leg)
30secs both legs
Check it here
Get out and cycle as much as you can over the Christmas Holidays keep it easy/conversational pace, get ready to work in January
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