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RIDE 45 MINUTES AT RPE 6: Reduce the intensity a click today and work on your pedaling motion. The hallmark of experienced riders is their pedal stroke -- it should be smooth and efficient. Novice riders are said to pedal "squares" -- they push down powerfully but forget to pull their foot through the whole 360 degrees of the pedal's rotation. Conversely, good riders' legs spin in seemingly effortless circles beneath their nearly motionless upper bodies. To smooth out your pedal stroke, don't just push down -- remember to pull your foot back and up just as it reaches its lowest point. A hint: pretend you're scraping mud off your shoe.
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