- Time: 45m
- Bike Base
- Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals for the first 10'. Then for the next 15' sit back on the saddle, put the bike in a bigger gear or resistance mode and spin at a lower, harder cadence. Once you have finished that, go back to spinning easier. Keep HR in Zone 1-2.