Workout of the Day - BIKE

Here's a good recovery session (or alt ride if its rainy/windy outside) you can do on your bike indoors on your wind-trainer.
This workout is mostly going to be spinning lower gears and faster revolutions.

TOTAL TIME: 50mins
Warmup - 10 minutes
Spin in your small chain ring but build gradually so that by half way through the warm up you have settled your cadence at 90rpm. Make sure you aren't bouncing, so adjust resistence to keep in lower gears and maintain the cadence. Speed will be high.

Main set
Shift up to the big chain ring but adjust your resistance so that you can maintain a very fast speed (over 35k/hr) with a steady cadence of 90rpm. Hold for 20 minutes. You should be able to concentrate on good foot position, saddle position, and posture. Aim to find a comfort position and hold steady throughout the set.

Time to up the resistance or gearing for some max efforts.
Do 3x 30 sec at MAX with 30 sec recovery

Return to a comfortable steady 90rpm spin in the big chain and hold steady for 10 minutes. 2 minutes recovery - your choice.

Cool Down
Shift down to small chain ring and spin at 80rpm for 5 minutes.