Just starting SS base and plan on putting in low cadence and some more time in aero position as I think they are weak spots for me. What kind of time should I start doing for example if I’m doing 5 x 10min SS intervals how long should I spend aero or doing low cadence. Don’t want to bury myself doing low cadence stuff.
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A session my coach has me doing for building strength is 10 minutes sweatspot is first 5 at 80 to 90, 3 minutes 70 to 80 and last 2 minutes at 60 to 70. Then 5 minutes at plus 100 to clear the legs. For being aero just take it slow say ride a minute on the hoods arms level then go to more comfortable position then do the drops for about a minute. Just try to vary the position and slowly get used to them. Also when doing think of holding your core nice and steady as well. Doing strength work off the bike is also very beneficial in being able to hold an aero position. Just take your time with it and over time you will get more comfortable with being uncomfortable but never in agony
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