• Week 1
    Print Week

    • Day 64

    BIKE
    • Time: 2h 10m
    • Distance: 40.00 miles
    • WU: 15' warm up - nice smooth spinning.
    • MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x20 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
    • CD: 15' cool down.