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YOU HAVE TWO WORKOUTS AGAIN TODAY. FOR WORKOUT 1, DO A 45-MINUTE OVERDISTANCE (OD) RIDE AT LEVEL 1 INTENSITY (60-70% of MHR): One of the key principles of the SERIOUS system is periodization. You will notice that for three weeks the total time you spend training increases, while during the fourth week the volume drops slightly. In other words, there's a gradual increase in training stress, followed by a period of reduced training, to make sure your body adapts to the training and your fitness level improves. Take some time between this bike ride and the run in Workout 2. FOR WORKOUT 2, DO AN ENDURANCE (EN) RUN FOR 30 MINUTES AT LEVEL 2 INTENSITY (70-75% of MHR): During the first 5-10 minutes of your run, gradually work up to level 2 intensity. The intensity of EN workouts is where most of us train most of the time. The problem with that is that it doesn't develop the aerobic and fat metabolism systems as effectively as OD training, and it also doesn't prepare your body for going fast the way IN or UP training does. You'll use EN training now to get used to moving a little faster. As your training progresses you'll use this type of training primarily to warm up for higher-intensity workouts. Lastly, don't be fooled by the bird-brains who ride sans safety-lid. A comfortable and snug fitting helmet is an absolute must before you take to the roads on two wheels.
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