Originally Posted by DrPete
Just had a fun workout pop up on my schedule today. Please turn your Bibles to workout s1d...
3 x 10 sec fast cadence, 10 sec faster, 10 sec max cadene, 60sec recovery,
followed by 3x 30sec right leg dominant, 30sec left leg dominant (other leg stays clipped in and limp).
Repeat 5 times, 5min recovery between sets.
By the 3rd set, my left leg was on fire. I had truly never realized that my right leg was that much stronger than my left. This will need some ILT...
The cadence drills were great too. The 1st set I did 105, 115, 125, and I was bouncing a little at 125-130. By the 5th set I reached 155 with no bouncing. By the end, 90 rpm for the cool-down felt downright slow.
Anyway, just thought I'd share--it made trainer time fun and really uncovered some areas that need work.
If you want a good training DVD for pedal cadence try Joel Friel's "Cycling Fitness Results:
Pedal Technique"
Basically the same workout but in a DVD format to help pass the time and boredom. My Personal best is 165-172 no bounce with a max of 189.... which compared to some track studs isn's all that fast
