i slap on a metronome and do 1/16 notes on the bass pedals and keep a constant 1/8th on the high hat. So switch between 4 measures of 16th notes and then 4 measures of slightly faster 1/16 speed triplets (not sure proper name but instead of 16 hits in the measure, there are 24).
gets you good with the triplet bass pedaling which can be tricky.
Slowly increase the metronome, one BPM at a time, after at least playing the previous BPM for 1 min accurately.