If you ever have one of those days where you need to blow off some steam, let me suggest a One-legged pedaling workout. This is the kind of workout that I see coming up on the workout calendar and I fear it and am secretly drawn to it like a moth to a flame. This is the 3rd week of training in the new season for IMAZ, yet today was the first workout where I thought to myself, ‘ok now we’re doing some work’.
So if you’re cooped up indoors all winter, this is a really great workout where you can work on those dead spots in your pedal stroke. I’m getting better. My dead spot used to be pretty much from 6 o’clock to 12 o’clock. Now my dead spot is more like 8 o’clock to 12 o’clock. My first attempt at this last year was a wreck. See FAIL here.
So here’s the workout:
- Warm up on the trainer for 10 minutes
- Unclip the right leg and rest on a box or the trainer itself. Pedal with the Left leg only for 2 minutes.
- Switch to the Right leg and pedal for 2 minutes.
- Now pedal with both legs at a high cadence of 120 rpm’s.
- Then easy pedal for 2 minutes.
Repeat this series 5 times
Cool down for 10 minutes.
The whole workout takes you just 60 minutes, so it’s a great change of pace than just doing an easy/moderate spin for an hour or so. Your hip/adductor muscles will scream, but you’ll be faster on race day.
Oh yeah, and don’t forget to do a quick cool down jog afterwards.
Next up are my resolutions for 2011 and how to keep them. Just need to put pen to paper so to speak.
Thanks for reading!