• Week 1
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    • Day 48

    BIKE
    • Time: 1h 35m
    • Start in big ring, easiest gear. Spend ~30' gradually working your way up to the hardest you can handle riding 30' in, not worrying about cadence.
    • Leaving it in big ring, hardest possible gear, do:
    • -10 x (30" grind, 30" all out, 30" grind, 30" stand) into 5' grind in big ring, hardest gear you can handle.
    • -10' easy small ring spin.
    • -Do 5 x (30" grind, 30" all out, 30" grind, 30" stand) into 10' grind in big ring, hardest gear you can handle.
    • -Gradually work your back to your easiest gear by 1' for cool-down.
    • *Grind means sitting back on saddle, turning pedals over, not worrying about cadence, which should be around 60 or so.