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» Advanced Danskin Triathlon Series Program
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Day 011 - Cadence and speed

Day 11: Cycle or Spinning class, 45 min        Training via ActiveMail

Day 11: Cycle for 45 minutes or take a Spinning class. Have you ever watched the Tour de France and wondered how those guys can pedal so quickly up the hills? They keep their cadence (that is, their revolutions per minute) at a high speed, turning the legs over quickly and efficiently. Focus on keeping your cadence high and using your hamstrings to pull up. Pushing through with your heel gives you a powerful stroke. In your pedal stroke, be sure to practice pushing down through your heel and pulling up with your hamstring in the cadence and speed sessions.
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http://go.activeroute.com/active/communities/triathlons/events/danskin