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RIDE 1 HOUR AT RPE 6: Okay, you're ready to stretch your limits slightly, by increasing the amount of time you ride. Again, warm up with five minutes of easy pedaling, gradually bump up the intensity until you reach a comfortable cruising speed, then settle in and enjoy the ride. Warm down by easing off the intensity in the last five minutes. Because you're going longer today, fill your bottle with a sports drink, like Gatorade, containing 6-8% carbohydrate. The fluid keeps you hydrated and the added carbs replace the muscle fuel (glycogen) that you burn as you ride. Water is fine for rides under one hour but for longer efforts, use a sweet drink of your choice. Which one is best? Find something that tastes good because studies show that athletes drink more, thus performing better, if they like the flavor.
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