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RIDE FOR ONE HOUR AT RPE 6 AND INCLUDE THREE SPRINTS: Throughout this program we'll use a Rating of Perceived Exertion (RPE) to monitor how hard you're working. On a scale of 1-10, 1 is no activity at all (you're slouched on the couch) while 10 is flat-out, as hard as you can go. In between these two ends of the scale, 5 is moderate activity like a fast walk; 6 feels like a brisk effort; at 7 you start breathing steadily and rhythmically; at 8 your breathing intensifies; and when you're gasping and can't carry on a conversation, you've reached 9. With a little practice, you'll be able to stay in a given RPE zone as you ride. Today, warm up by spinning easily for 10 minutes. Spin your legs gently and get the blood flowing. Increase the effort until you reach 6. Then do three hard accelerations, out of the saddle, each lasting 10 to 15 seconds. Pedal easily for three to five minutes between each sprint. In the last 10 minutes of the ride, gradually ease the effort to cool down.
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