MAF bike. Glanced at future bike workouts and found a workout asking for >95 cadence at MAF. Earlier last year I did ride at a cadence of above 90, but due to long period of not riding, I guess I got lazy and my cadence dropped to about 85. So I took this opportunity to push the cadence up to >95, and boy was it hard at first.
Once my legs where sufficiently primed, it didn’t seem to hard to keep the cadence close to 100, and continued the entire hour session with a high cadence.
Start with dynamic warmup and mobility.
2 sets:
1′ scap push-ups,
15/15 steps lateral walk,
15/15 band external scap rotation.
3 sets of each:
12/12 SL Supported Squat,
12 x TRX row,
1 minute plank.
3 sets of each:
10/10 Goblet Side Lunge,
12 x kneeling military press
, 30s/30s side plank
Intial view of the strength workout didn’t look like it is too difficult. But once I started and repeated the sets, the routine does work me out and it was NOT easy. Single leg squats was hard but satisfying. The repeated planks were difficult but managed to complete it. Kneeling military press was excellent for the core. Overall good strength workout and I completed it drenched and very tired.
https://www.strava.com/activities/475742059/embed/0ca4f7c9d400ea248c136a7af6937d4c8c7c227c
theRUNS.net 