make sure you get a good warm-up in at PZ1/RPE3/HRZ2. Throw a 10 second sprint or two into it toward the end just to make sure.
02:45 hr – MAIN SET
60mins at PZ2/RPE4-5/ HRZ2, working on a smooth pedal stroke.• Then, go into 2 x 20mins at 8% below threshold power. You’ll be in lower PZ4/RPE7/HRZ4.10mins really easy spinning between efforts.• 55mins back at PZ2/RPE4-5/HRZ2.
05:00 min – COOL-DOWN
Bring it home nice and easy.
OR just go and ride your bike and have some coffee and a big fat cake.
big thanks to Jim & Steve for their help repairing my split tyre... amazing wot you can do with a bit of old tyre, a Sainsbury's sandwich box and some puncture patches. no train required, back safely, average speed down a bit though from the c23's we were doing with Vince in TT mode!
as always, great ride, great company and good to see Jim out :-)
Thanks for a fun ride. Honestly yesterday afternoon was challenging and legs were screaming last night. So clearly over did it. Average was around. 19.5mph but we did have a couple of stops for the punctures and stuff. Glad you made it back Tim. You were in good hands. That was a blinding BLT at the stop. A bit too filling for a fast ride. Nathanial gets a propper bike next week. We are now all in for a hard time this summer.
Comments
make sure you get a good warm-up in at PZ1/RPE3/HRZ2. Throw a 10 second sprint or two into it toward the end just to make sure.
02:45 hr – MAIN SET
60mins at PZ2/RPE4-5/ HRZ2, working on a smooth pedal stroke.• Then, go into 2 x 20mins at 8% below threshold power. You’ll be in lower PZ4/RPE7/HRZ4.10mins really easy spinning between efforts.• 55mins back at PZ2/RPE4-5/HRZ2.
05:00 min – COOL-DOWN
Bring it home nice and easy.
OR just go and ride your bike and have some coffee and a big fat cake.
Might make it out for a rendezvous.
as always, great ride, great company and good to see Jim out :-)
laters...
Glad you made it back Tim. You were in good hands.
That was a blinding BLT at the stop. A bit too filling for a fast ride.
Nathanial gets a propper bike next week. We are now all in for a hard time this summer.