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These sessions are for when you need a high cadence session on
the indoor trainer. These sessions are based around using the cateye
windtrainer, and the "%" figures relate to percentage
gradient loading - which many other trainers can also simulate.
To get the correct time (or distance) for your specific work out,
chose the appropriate number of times to repeat each set (most have a
range). You may also cut the main sets down proportionally, or skip
some of the sets if you need. To add a little more variety, you may
even mix sets from different workouts.
One leg drills: For these, pedal with only one leg! It is usually
easiest to rest the other leg on the windtrainer - where it is
attached to the rear wheel. Try to the pedal action as smooth as
possible - the windtrainer should be making a consistent sound. If you
have a "dead" (no power) in your pedal stroke, you will
notice it with a distinct change in speed (and sound). These drills
should only be done for short durations initially, and under quite
easy loads. The main focus is on good technique.
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