Is something that should be incorporated once a week during the season, starting towards the end of the base phase with longer back to backs sessions.
30-40km bike followed by a steady 3-8km run. Then implementing shorter sessions once you start to get into race season. After warming up – 5-8minute on bike @ 80-85% of max followed by a 1km run at the same intensity x 3 with 3-5min active recovery between.
Quick knee lifts running drill strengthen lower leg muscles, quads, hip flexors, gluts, & helps improve running rhythm. INSTRUCTIONS Taking short quick strides, lift knees to waste level. Stay forward on your feet. Be quick and light. Avoid long strides...
Kick Outs is a running drill that develops ankle action and good leg motion. INSTRUCTIONS First walk through it. Lift knee to waist level, bringing foot up to back side – almost touching it. Kick lead foot out in front. As kicked out foot reaches about 45...