This session throws in a mix of zones and areas to help build leg strength in the off season.
Go riding for 2 – 3 hours, with the following efforts:
- Seated, over-geared (60-70 rpm) – 10 x 1 minute
- Out of the saddle hill efforts – 3 x 2 minutes
- Continuous climb – 1 x 5 minutes
The idea of these sessions is working the muscles against a hard resistence. If you are in your first year of riding, it is recommended that some gym work is performed before these to make sure your legs are strong enough and to avoid injury. The effort level needs to be hard on the legs, but not destroying the lungs.