August 29, 2018 – Bike

August 29, 2018 – Bike

Bike/Run brick

This week’s group bike workout will be out at Kincaid. The plan is to ride the Jodhpur Loop 3-4 times. We will follow the ride with a short 15 minute run off the bike.

Meeting location: READY TO ROLL at 530 – Parking lot on the east side of the Sand Lake road, Raspberry road intersection.

Warm up:

Make sure you complete the full bike warmup found at akathlete.com/warmups

We will do a warm up lap as a group from the parking lot to the Chalet and back.

Main Set:

1 hour of continuous riding at a comfortable pace.

During the 60 minutes aim for 5, one-minute intervals where you push the pace. A gradual hill on the Jodhpur Loop is a great place to do this.

Optional: Immediately following the 60 minutes on the bike, transition to your running gear and run 15 minutes at a comfortable pace. The first few minutes (or longer!) are going to feel uncomfortable but this is normal. Keep your turnover high and stay light on your feet. Try to minimize your transition time into running shoes to mimic race-like conditions.

Cool Down:

5-10 minutes of easy jogging or walking

Notes: If you tend to ride in a higher gear and a low cadence, gear down to an easier gear as you get ready to come into your transition and spin at a higher cadence. This will help you feel more comfortable as you transition to the run.