Posted by: Dr. Tyrone A. Holmes | February 26, 2009

High Impact Cycling Workout #4: High Cadence Recovery

   Today’s workout is very similar to the cycling session described in my previous post.  Like that workout, High Cadence Recovery will help you recover from a hard workout.   However, it adds one benefit.  By having you perform ‘high cadence spin-ups’, this workout also helps you become more comfortable with spinning a higher cadence (e.g., 100+ rpm).  But remember, your primary goal is to promote active recovery.  The ‘spin-ups’ should be done in a very small (easy) gear for short bursts of 30 to 45 seconds (ideally, do these while riding downhill).  You should not be putting any stress on your leg muscles.  If there is any difficulty, it should come from the awkwardness of turning over your pedals at a high rate.  To deal with this, focus on staying in your seat and keeping your upper body still.  Don’t rock your hips!  Click below to download the workout.  As always, have fun!

High Impact Cycling Workout – High Cadence Recovery

NEXT POST – March 2, 2009

High Cadence Spinning

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