Today I did an S1 workout on the bike (basically "E" workouts are endurance, and "S" are speed/skill workouts). Today's was on a light resistance gradually increase your cadence (speed) until you're at the maximum speed you can hold without bouncing. Really focus on relaxing your legs and feet as you are at this maximum speed and hold for as long as possible. Follow this with one minute of recovery and repeat several times until you are through with your workout.
This was TOUGH! I won't lie, I didn't think it sounded too hard, but let me just tell you, DON'T do this after lunch! :) It was really hard in a very different way than hills are. I rode for 30 minutes. Needed to do more, but just couldn't. Good workout!!!
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