Friday Training Routine for Competitive Cycling

Video Transcript

"SAL COLLURA: Okay, onto Friday. I like to consider Friday the fun day. I know when I was younger and I trained with a buddy of mine, we would wear t-shirts on that day. It's kind of a way of saying, "Hey, I'm not so serious about cycling today. I just want to go out there and have a good a time." Maybe you wear sneakers and have platform pedals, maybe you go ride your fixed gear. Do something different, but make sure it's easy miles. I would recommend no big ring. I would recommend, again, it be way less than two hours. You can do an hour. You can do an hour and a half. Spinning easy gears, it's giving yourself a chance to recover. Some guys I know like to do one-legged pedaling for a little while, less than a mile, then do one-legged pedaling on the other side. Kind of you pulling up on the pedals or you're getting kind of that whole leg into it, that's a good way to go. But, again, just take it easy, relax, have fun. If you--sometimes I can't get out on Friday or I can't ride on a Friday, that's okay, but do something easy, maybe a short walk. Just get your legs moving and you don't necessarily have to get to the point where you're using up your lungs. You don't need to be breathing hard on a Friday. Just nice and easy."