Bike leg speed

This session helps develop leg speed and promote recovery, and helps to create more power by increasing leg speed. This session is laying the foundations for a killer sprint. It will also challenges your core-stability.

  • Choose an easy gear, small chain ring for the whole of the session
  • Engage your core and resist bobbing in the saddle. If you start to bob, reduce the cadence until you are stable.
  • Smooth pedal strokes through the whole revolution.
  • Keep your core engaged, not bobbing in the saddle.
  • Work towards being able to switch from one target cadence to another, not building over time.

 

Warm Up

10 minute warm up, mix it up with single leg drills whilst warming up to focus on a smooth pedal stroke with no flat spots.

Main Set

  • 3 minutes 90 rpm
  • 2 minutes 100 rpm
  • 1 minute 110 rpm
  • 30 seconds 115 rpm
  • 15 seconds 120 rpm
  • 15 seconds MAXIMUM effort without bobbing in the saddle!!
  • 2 minutes STAND and ride easy
  • 15 seconds MAXIMUM effort
  • 15 seconds 120 rpm
  • 30 seconds 115 rpm
  • 1 minute 110 rpm
  • 2 minutes 100 rpm
  • 2 minutes SIT and ride easy
  • Repeat

 

Cool Down

10 minutes cool down at 80 – 90 rpm.

 

Enjoy 🚴😃

 

 

 

 

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