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Cycling - Easy Fitness Maintenance
Day 011 - Increasing the intensity again
45-minute ride at RPE 6, including 2 x 2 minutes at 7-8 
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RIDE FIVE MINUTES AT RPE 6, INCLUDING 2 x 2 MINUTES AT RPE 7-8: During your ride, increase the effort to RPE 7 or 8 twice for about two minutes each time when you come to hills. Ride easily on the flats for at least five minutes between efforts. Here are a few hill-climbing tips: Shift to an easier gear before the grade begins to steepen. Slide back slightly on the seat for more power. Sit up with your hands on the tops of the handlebars. Slow your pedal speed slightly compared to how fast you pedal on flat terrain and concentrate on pulling the pedals around the entire 360 degrees. Monitor your breathing. If you begin to gasp, you're going too hard. Shift to an easier gear and slow your cadence slightly until your effort moderates.
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