December 17, 2017 – Bike

December 17, 2017 – Bike

Supplemental Bike

Warmup: 10 minute bike warm up routine

5×30 seconds single leg spinning (each leg)

Main set: 20-40 minutes of work.

We will be playing with cadence and including a couple power intervals. 2-4 rounds of 10 minutes (2 mins @ Zone 2 spinning at cadence 90-95 rpm, 5 minute at Zone 3 between 70-80 rpm, 15 seconds @ Zone 5 – power interval in high gear/low cadence/out of saddle, 1 mins @ Zone 1 easy, 15 seconds @ Zone 5 – power interval in high gear/out of saddle, remaining time @ Zone 1 easy)

Cooldown: 10 minutes @ Zone 1

Notes: In Zone 2 you should notice your breathing and it should be moderately deep but steady and you should still be able to talk but not in long winded sentences. You should be able to sustain this sort of pacing for long periods if you have the open roads or long climbs so it’s not so hard that you’re getting exhausted but you’re still riding quickly at your own best ‘fast fun pace’. When riding in Zone 1 you should hardly notice your breathing at all.