January:
Do aerobic pace rides at 65% of your max heart rate. You can do spin class and also do one leg training. Do a 10 minute warmup then use only your right leg for 2 minutes, switch to your left leg for 2 minutes then use both legs for 2 minutes. That will be one set, try for 5 to 8 sets with 5 to 10 minute cool down. Do these at the gym or on your trainer at home. This workout will help you pedal a circle. <!-- break -->