Originally Posted by arraamis

Here is my routine, it may be unorthodox but it works for me.

Phase 1: 10-15min High cadence\top gear - (Goal is to mash as hard and fast as possible - I'm stroking in aero mode during this phase)

Break: 5min Cool down period (Get some fluids and stretch)

Phase 2: 15-20min steady slow consistant cadence - (Goal is to enhance pedaling technique - I use a mix of aero\upright\standing during this phase)

I used to live out by the Philly International Airport (Five years ago), and used to ride Hog Island road all the time (little traffic and good smooth roads) did alot of sprints out there and pretty much been using this routine since.

Eventually, through training you'll find a custom routine that works.