CompuTrainer set-up:
- Program: SpinScan mode
- Place a chair, stool, or box on either side of your bike.
- Set a fan head-on at face level.
Workout:
- Starting in your small chain ring, warm up 10-15 minutes keeping your cadence at 85 rpm or higher. Observe your left-right power split striving to balance them at 50-50.
- Place your right foot on the chair leaving your other foot in the pedal. Pedal with just the left foot attempting to balance the stroke so that your leg is making a smooth circle. Select a gear which allows just slight resistance and in which you ca n hold 85+ rpm.
- Alternate between right and left legs spinning for 30-60 seconds on each before changing. After two or three spins for each leg, return to two-legged spinning for a minute or so and observe your left-right power balance before repeating the ILT drill .
- The ILT drill can be done several times as a workout in itself, or can be used as a warm-up and cool-down activity.
- Cool down and stretch the quads, hamstrings, and gluteus.
Spin Step Ups
Training Programs and Ability Levels
Road Racer - Base 2
Mountain Biker - Base 2
Triathlete/Duathlete Base 2 (short)
Triathlete/Duathlete Base 2 (long) Table of Contents
