Hi Bill - here are a couple of pretty basic ones I have my athletes incorporate into their training:



Bike - after warm up - 4’ at 100 RPM. 3’ at 110 RPM. 2 ‘at 120 RPM or highest sustainable RPM



Run - quick steps for 100m 0 very short fast steps. As many as you can for 100m. This is something I picked up from Lynn Jennings - one of the best female runners of all times.



Hope ths helps,

Mike

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Mike Ricci
2017 USAT World Team Coach
USAT National Coach of the Year
Coaching Triathletes since 1992.

Bill

I do minor variations of what Mike suggests for cycling, depending on fitness level. I usually do no more than 10 minutes on a road that will prevent any interruptions, using low gearing and concentrating on pedaling smooth circles without rocking in the saddle.