Rec ride, very ez high cadence spin
5 x 50 of following 3 unilateral pedaling form movements (for each movement, do prescribed motion for one side for prescribed reps while allowing opposite leg to 'float.')
-pushing forward over top of pedal stroke
-pulling back through bottom of pedal stroke
-pulling up from dead spot of pedal stroke (to beg. Of fwd push)
Ez ride back to hq.
Avg HR 115 bpm, recovery intensity.
Drill it.
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