Workout overview

Duration: 45m

Stress points: 22

Zone distribution

Z1: 45m

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

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Author: Shayne Gaffney | GC Coaching

-Really EASY ride today. Your power should stay @Active Recovery Zone / Endurance Zone.
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-During the ride perform:
-Single leg drill - Unclip 1 leg and rest it on the trainer or let it hang off to the side.  Continue to pedal with the 1 leg clipped in for 30 seconds.  Really work on pedaling with no dead spots in the pedal stroke and maintaining the same cadence you had with 2 feet.  After 30 seconds, clip both feet in and then unclip the opposite side performing 30 seconds on that leg.  Perform 4 times each leg.
-Spin-ups - Really easy gear here.  Spin your legs as fast as you can (ideally 110+ cadence) without your bum bouncing in the saddle or lurching back and forth.  Strong core and bum planted!  30 seconds spin-ups, 30 seconds rest, 4 times.
-1 hand off bars - Remove the R arm from your bars and continue to spin at the same cadence.  If you can, do these in front of a full length mirror.  NOTHING should change in your body position (shoulder height, head height, elbow bend, etc.) when you take your hand off.  Alternate between 30 seconds R arm 30 seconds L arm, 4 times each.
-2 hands off bars - Same as above, but this time take both hands off the bars at the same time, 4 times 30 seconds hands off, 30 seconds rest.

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