Raise Bike LT - KEY WORKOUT
Long easy ride. During the ride - 3x30' at Zone 3. Recovery is 10' easy spinning. I want you to simulate race effort during the 30' blocks. You must end with a hard 30' effort and go right into the BRICK.
Run 20' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done.