Warm up: 10 min EZ in your small chain ring at c85+. Insert 3, 30 sec accelerations at C105 during your 10 min warm up. Single Leg Drill: ride 30 sec with the Right leg at C60, 30 sec with Both legs at C100, 30 sec with the Left leg at C60, 30 sec with Both legs at C100. Repeat 4 more times. Spin Ups#1: Start and ride at C90 for 30 sec. Increase by 5 RPM's every 30 sec until you reach C125. Spin EZ Recovery for 1 min at C80. Muscle Tension Intervals: Ride for 5 min in your big chain ring with a heavy gear at C60 followed by 5 min EZ at C90. Repeat. Spin Ups#2: Same as spin ups #1. Start and ride at C90 for 30 sec. Increase by 5 RPM's every 30 sec until you reach C125. Spin EZ Recovery for 1 min at C80. Cool down: 5 min EZ slowly bringing your heart rate back down.
- Coach Vic Brown
Congrats to Boston University's 3RD place finish at the NECTC Championships - Mightyman Sprint
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