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This DVD features workouts like Suffer-O-Rama, Time Trial Special, The Zoot Challenge, and The Uphill Grind are extremely intense, intended to tax your muscles and cardiovascular system to the maximum. After workouts like this, an "active recovery" workout allows the body to rest and regenerate while providing the perfect opportunity to work on technical skills. Recovery & Technique is an ideal workout to do several times each week during your training program. Recovery & Technique is one of the most distinctive Spinervals workouts. With an intensity rating of 7.5 on a 10-point scale, compared to the 9.5 of many of the other Competition series workouts, this is intended to be an easier recovery workout, not an exhausting intervals session. During the workout, Coach Troy offers frequent reminders to keep your pace moderate and not to overdo it, which is very helpful. The emphasis of Recovery & Technique is on two different exercises: one-leg drills and super spins. The one-leg drills are exactly that: you unclip one foot from the pedal and use the other to do the entire pedal stroke. It's a great technique exercise, as it really highlights any faults in your pedaling style, and forces you to develop a smooth pedal stroke in which you both pull up and push down. The super spins are an exercise that Spinervals viewers will be very familiar with from other programs in the series, but here there's a bit of a twist: instead of very short, super-high-cadence super spins, here Coach Troy asks you to keep a high (but not excessive) cadence for longer periods of time. Again, this is a great technique workout, and if you are the kind of rider who tends to grind away on the road in a high gear, this exercise will certainly help you learn how to spin. The 45-minute program is as follows: -Warm up -3x30 seconds tempo -2 minutes off -One leg drill -2 minutes off -Super spin -1 minute off -One leg drill -90 seconds off -Cool down As always, Coach Troy does a great job of providing encouragement and of keeping the program nicely paced.
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