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Neuromuscular Power

WU: Do a nice 15-20minute warm-up
MS: Set your pace at lower level 3- approx. 115-135watts (76%-90%) and hold this pace for the next 1 hour. Within this hour, do a 10second out of the saddle burst every 3minutes trying to reach 270watts(180%) and hold at 270watts for the 10seconds. Make sure cadence stays high- over 100rpm. No more than 1-2 gear changes if any at all. Cruise the rest of the ride below 120watts(80%).
CD: Easy 10 minutes, Watts<100.