It is frigid outside right now. Negative 2 by my thermometer. I feel yesterday's run a little bit today so I decided to bike instead of run. The roads are a sheet of ice and we have close to half a foot of snow so running wouldn't be very effective anyway.
This is an old Computrainer workout from my own training archives-
WU) 30:00 with a slow build to HR 135-140. I had to hit 150 watts just to get my HR over 135 which is good to see.
MS) 6 X 3:00 ME (low cadence of 20-30 revs) at 250-280 watts/ 1:00 wall-sit/ 1:00 at 100+ revs (50 watts).
CD) 15:00 of core work.
The ME work is going to leave me sore I think. The way to get the most out of the big gear work is to focus force at the tops and bottoms of the stroke. At the tops it felt like my hip flexors were going to shoot out of my hips. And the wall-sits are just brutal. You sit as low as possible (90 degrees) and just hold it. I don't actually use a wall, the stabilization required to stand free has benefits, particularly if you use a close (~6") foot stance, and is also more difficult. If you want extra difficulty- start by standing straight up, then slowly lower yourself to a low squat (the descent should take ~30"), then jump from the low squat as high as you can... land and start lowering again. Eccentric contraction strength is often overlooked yet hugely important in running. Think downhill running.