General: 10-15 minutes cycling with your hands on the handlebars without getting out of breath.
Specific: 5 minutes of speeding up in higher gears and finish with a short all-out sprint.
Exercise for 15-20 seconds, repeat 3 times, both left and right. Don’t forget to relax the muscles before doing the exercise.
#3
Training
Work through your full cycling training as set out in your training schedule.
#4
Cycle slowly for 10 minutes after training. Do a few loosening-up exercises, such as skipping or shaking out your arms and legs. If you like, after cooling down, you can stretch the muscle group that has been used, in order to recover fully.
