Dryland cycling workout
Can be done on outside on your favorite bike or on a indoor cycling bike
Then jump onto your bike and get pedaling as quickly as possible. Focusing on smooth pedaling
5 x 30 seconds sprint peddling, 30 seconds easy. Be mindful of your breathing. 5 x 90 seconds sprint. With 60 seconds recovery between each.
3-5 minutes easy pedaling. Dynamic stretching.