Long Bike - KEY WORKOUT
5.0 hour ride on a mixed (hilly/flat) to rolling course. Keep HR in Zone 1-2.
Warm up easy 10 minutes. Run 10' on a flat course or treadmill after bike workout. 10 minutes jog (or walking--yes, even walking). Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.