Warm-Up Drill – Single-Leg Rotations:
After riding for a few minutes, unclip one shoe and pedal with one leg only for a minute and then alternate legs. Make sure your pedal stroke is nice and even – your pull should be as smooth as your push. It should be a smooth, 360-degree rotation. If you hear your chain catching, you need to focus on a smoother stroke. Repeat 5-10 times.

Hill-Climbing Drill:
Choose a hill that will take you at least 4-5 minutes to climb. Alternate two minutes of sitting and two minutes of standing on your climb. If your hill is long enough for multiple rounds – great, keep going. If not, ride down and repeat 4-5 times. For an additional challenge, alternate between harder and easier gears while climbing.

Good luck with your training!

Disclaimer: This website may provide information related to exercise and fitness which is intended for your personal use and informational purposes only. You should consult your physician or other health care professional before starting this or any other fitness routine to determine if it is right for your needs. Nothing posted here should be considered as medical advice. You participate in this workout solely at your own risk.