Cycling Training Thursday Sept 8th

Where: Truckee Regional Park, Brockway Road, across from 7-11
When: 5:15-6:45 pm  Thurs, Sept 8
What: Workout #5
Workout: Neuromuscular Adaptation/Specific Pedal Strength and Efficiency
Please RSVP on facebook or jyoung@o2fitness.net  
She Women, Men Crushers Cycling Group
Warm-up – ride thru town via bike path to Old Greenwood and include 4-6x15-20 sec pick-ups, alternating in and out of the saddle. At Old Greenwood 3-6x30sec-1min single leg pedaling drills.      

·         Workout Old Greenwood laps -  continuously alternating 5min over-geared -depending on individual strength, ie 53/13 at 40-60rpm (again individual –depending on each person tolerates high torque on hips, knees, ankles) with 5min light gear, ie 39/17 at high cadence 90-110 rpm
o   Goal – hone efficient pedaling technique using extreme change of cadence
§  Forces us beyond comfort zone
§  Efficient pedaling becomes more reflexive/intuitive
·         Fires and sharpens the neural muscular system
§  Low rpm pedaling facilitates specific cycling strength
·         Goal during these segments is smooth pedaling – dissociate upper and lower body – stay smooth on upper body vs unnecessary movement wrestling bike.
Warm down easy cruise back to park