Week of February 23

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Nicole McLain
Nicole McLain
Posts: 33
February 24, 2020 5:56 PM

Tue: Cadence drills (over gear/high spins)

·30 min easy warmup

·Find a fairly easy climb and repeat over-gear drills 4x(pushing bigger gear than is comfortable) 3 min. hard gear with low cadence, then 1 min. easy spin with norm cadence

·Same hill or slightly less incline, repeat spins 4x(1 min. high spin with normal to easy gear followed by 2 min. easy recovery

·30 min cooldown 

Thursday:

2 hour endurance ride on road or MTB (steady pace with no spikes in HR