JBST i-Coaching "mini-session" #1 - aerobic variation for Nov/Dec

SESSION OBJECTIVE: to focus on technique (neuromuscular co-ordination) and low-aerobic muscle stimulation. This is ideal for returnee's, those with compromised immunity, beginners and those new to indoor cycling.

To get the best from you workout: (1) Have an electric fan on you at all times - opening the door or riding next to the house does not work. (2) Have a towel to mop up sweat - don't let it stay on the bike! (3) Have a personal stereo with motivational music. (4) Use a fluid replacement drink but only when you ride for 45mins upwards and sweat loss is significant, otherwise a gulp of water (100ml) once every 10mins will do (5) Print the session you intend to do, make a b-line for your indoor-trainer and don't let other distractions stop you - e.g. mobile phone calls, the washing up, soap operas, that extra bit of work you feel you need to do etc, etc, etc.

TIP: To ensure you have "even" sessions check the level of resistance before each session. Get the back wheel up to 20mph (or spin 39x17 at 90rpm) then stop pedalling, start a stopwatch and see how long the back wheel takes to come to a halt. It should be around 10-12 secs. Much less and the resistance is too high, much more and the resistance needs increasing slightly.

"Just Do It"				30 minutes duration
Time	Gear	Cadence	HR (approx)	Notes
(mins)	(chainwheel x cog or T)	(rpm)	(approx bpm)
8	39 x 21 to 19	70->80->90	80 ->100 -> 110 (up to 60% of max)	Warm up, no rush, gradually increase cadence and HR.
2	39 x 19 EYES CLOSED	90	110-130 (or 65% of max) take occasional peeps to see you're on target	Steady spinning but close your eyes and feel the action of your legs.
6	39 x 21	70-80	N/A but likely to be 110-120 (up to about 60%max)	One leg work with the non-working leg resting on the top of the indoor (turbo) trainer next to the rear axle: 1 min Left leg, 1 min Right leg Repeat 3-times
1	39 x 19	90	130 (or 65%)	Easy riding - sip drink change music track?
3	39 x 17	95 -> 115 as per notes	upto 130 (or 65%)	Raising cadence work: 1 minute on 95 rpm 1 minute on 105 rpm 1 minute on 115 rpm
5	39 x 19 (increase resistance slightly if you can)	80 <->85	120 (or 60%)	Technique focus: 1 min eyes closed 2 mins think foot-circles 2 mins scrape foot backwards at bottom of pedal stroke.
5	39 x 18 -> 21	80 <-> 90	130 -> 100	Cool down easy

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