September 30, 2017

September 30, 2017

Bike (trainer or outside ride)

Warmup: 15 minute bike WU routine

Workout (trainer): 15-40 minutes at Zone 2 (every 5 minutes insert a 10 second burst at a higher gear ratio)

OR

Workout (outside): start first 15 minutes in a lower gear and work in some high cadence pedaling. 15-40 minutes at steady Zone 2 pace.

Cooldown: 10 minutes at Zone 1

Notes: Zone 1 is easy spin, Zone 2 should be something that is sustainable for about 2 hours (just at or above conversation level) Maintain gear ratio that can be maintained for warm up through the entire workout. Maintain a cadence between 85-90 rpm. This may be higher than what you are used to but is the ideal cadence to be riding. Over time this will become more comfortable and efficient.