A great session to enhance both your recovery from hard sessions and also to improve your cycling technique.
Each Sunday, I’ll post a Smart-Trainer Session that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray, he will, in most cases, prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.
10x 45sec Single Leg Drills (SLD)
- 10min WU Level II;
- 10x 45sec SLD, 15sec RI;
- 10min CD Level II;
- 10min Stretching
The Warm Up (WU) should be done at an intensity that is steady but not over consuming at Level II.
For the main set unclip one leg and pedal with a single leg for 45 seconds prior to clipping the other foot back in and continuing to pedal with both legs for a further fifteen seconds. On each minute alternate legs, repeating a total of ten times (five on each side).
The Cool Down (CD) is at a low intensity with minimal resistance on the trainer.
Finish with 10 minutes of stretching to assist with your recovery.
The next time you do this session increase to 10x 50sec SLD, 10sec RI. That will still allow enough time to clip in and out and get the other leg set up and ready to go.
I do not recommend doing this session whilst riding on the road.
Here is my data from doing the workout.
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
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