Isolated Leg Drills / Brick

A day late posting, yesterdays workout.  The title alone sounds defeating.  Early morning workout scheduled on the trainer to conduct isolated leg drills. The focus was to work on the efficiency of each pedal stroke and identify the weaknesses. This workout comes form the Workouts for Indoor Cycling, Speed Skills 1. I changed the workout slightly from the workout in the book by changing the Warm-Up to include one legged drills versus 80% on effort right/left leg.  During the mainset I added 30 seconds in between the right/left leg and reduced the 1 minute after right/left leg to 30 seconds.

Warm-Up: 17 Minutes
5 min pedaling easy, keeping cadence above 90 rpm
5 min alternating 30 seconds standing; 30 seconds seated
6 min seated altenate 1 minute right leg 1 minute left leg
1 min pedaling easy

Main Set: 21 Minutes
7 X 3:00 maintaining a cadence of 85 rpm
Alternane 1 min right leg; 30 sec both legs; 1 min left leg; 30 sec both legs. I put support
on each side of the bike to place my feet while pedaling with the opposite leg. The focus
was not to push down on the pedal stroke; at the bottom, pull back and up and push
forward at the top of the stroke.

Cool Down: 5 Minutes pedaling easy but maintaining a cadence of 90.

This is virtually the same workout I did in late December (same title).  However, this time I was able to conduct the drills through the entire minute with only 30 seconds between right/left leg.

Upon completion of the isolated leg drills I headed out for a 1.4 mile run to keep my Mile-A-Day-Challenge.

Happy Training Everyone!