No silly, not the ones for your hair. Nothing beats recovering from sliding out on the trail!
Indoor Workout for the week: 100-120 rpms
w/u 10 minutes in 39 x 17
Bring it up to 53 x 17 and gradually increase: 53 x 15
53 x 14
53 x 12
30 seconds ON/OFF
ON: 53 x 12
OFF 39 x 12
Repeat 10 times.
5 minute Recovery in a 39 x 17
Power Pyramid:
Amp it back up to a 53 x 15 hold for 60 seconds
53 x 14 hold for 60 seconds
53 x 12 hold for 60 seconds
53 x 14 hold for 60 seconds
53 x 15 hold for 60 seconds
Recover for 5 minutes in a 39 x 17
Not today for me but tried ( Power If you can’t keep the cadence up then, you’re done, too!)
60 seconds by 53 x 15
60 second recovery
Repeat for a total of 5 intervals
