Warm-up 20 min to include 6x30sec-1min, each leg single leg drills; pedal the amount of time your can pedal smoothly to help institute good mechanics, movement. single leg drill provide good pedaling feedback where weak spots of pedal stroke exist and need attention. Workout = 8x5min SFR 40-60rpm, perform on a 4-6% grade, stay focused on full efficient pedal stroke; high cadence pedaling back down the hill to train nervous system to be efficient with cadence changes Intensity is medium endurance complete workout to include 10 min 90-110rpm, long endurance Workout objectives endurance is a game of efficiency - this hones pedaling technique, the ability to recruit the right muscle at the right time around the pedal stroke. this workout is basically your weight/gym workout on the bike. it is all about efficient pedal stroke and specific cycling strength - so foucs on that efficient pedal stroke, of early initiation at top and bottom to reduce deadspots - and scrape across bottom with the hamstring, actively...