December 31, 2017 – Bike

December 31, 2017 – Bike

Supplemental Bike

Warmup: 10 minute bike warm up routine

5×30 seconds single leg spinning (each leg)

Main set: 40-50 minutes of work – effort ramp.

We will be playing with cadence and ramp up our intensity/effort every 10 minutes. 4-5 rounds of 10 minutes (#1: Zone 2 low – spinning at cadence 85-95 RPM, #2: Zone 2 high – spinning at same cadence but gear up for the second 10 minutes, #3: Zone 3 low – gear up once more and build the intensity/effort. 80-90 RPM, #4: Zone 3 – maintain same gear ratio but try to build that cadence to 90-95 RPM and raise the intensity one more notch. #5: Zone 3 – gear up once more for final 10 minutes of work. try to maintain that comfortable cadence of 85-95 RPM.

Cool down: 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’. Both Zone 2 low and Zone 2 high should be comfortable with a little more effort in Zone 2 high.  When riding in Zone 3 you should be working hard and should have trouble holding a conversation.