VOL1 EXPLOSIVE QUADS (MP3) 60 mins.  This ride focusses on leg strength using heavy gears whilst developing your ability to climb at and above your Lactate Threshold. You will experience a real burning sensation in your legs and your lungs will be screaming for back-up! NOTE: FOR ALL CYCLISTS PARTICIPATING IN ANY OF OUR TRAINING SESSIONS USING “SPIN” OR “GYM” BIKES.  You will hear me use the words "Big Chain Ring" and "Small Chain Ring". This is applicable for those cyclists using their own bike and Wind Trainer. However, if you are riding a Spin bike or Gym bike, apply the following principle..... Big Chain Ring – Use more resistance.  Small Chain Ring – Use less resistance.