3S Bike Tempo 8-31-13

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Bike (3S)
10-15  Minutes Mobility
Pro Episode #8 – Solving Problems of The Bike Part 2: Ankle Function
(Pro subscription required)
Dynamic warm up
1/2 mile spin warm up
10-15 minutes Drill Work
3 X 3 different Cycling drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
2 x 10mi @ 85% of 10mi TT pace,
Spin/recover 5:00

OR LI
1:00 on, 1:00 recovery, 3:00 on, 2:00 recovery, 4:00 on, 3:00 recovery, 5:00 on
10-15 minutes cool down.

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