#2 - Workout of the Week

This is an indoor trainer workout that you can do when you are stuck inside because of the weather.  You can adjust the lengths of the individual sets to create a workout that fits your time schedule.  An added bonus is that this workout includes some drill work, which you normally would not be able to do on the road.

• 10-15min w/u--getting progressively faster
• 10min as 20sec one leg drill, 40sec spin 
• focus on smooth, even pedal stroke
• harder option--increase the time spent doing one-leg
• 10min as 30sec high cadence, 30sec spin
• try to get cadence ~100rpm
• RPE 6-7
• 15-20min as 1min hard, 1min easy
• hard efforts should be RPE 9+
• 5-10min c/d easy

  *RPE = rate of perceived exertion, scale of 1-10