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IT'S ANOTHER TWO-WORKOUT DAY. WORKOUT 1: DO A 50-MINUTE OVERDISTANCE (OD) RIDE AT LEVEL 1 INTENSITY (60-70% of MHR): Group training is a great way to socialize while you're exercising. This is especially true for the OD sessions because you'll be able to keep up a conversation while you're riding. Just be careful that your group training sessions don't turn into races -- if someone keeps pushing the pace, let them go. Have an idea of things you want to talk about with your training partners so you can keep the conversation going and keep the pace under control. When you're done, take some time between the ride and the run -- you'll do back-to-back training sessions later in this program. WORKOUT 2: DO AN ENDURANCE (EN) RUN FOR 35 MINUTES AT LEVEL 2 INTENSITY (70-75% of MHR): Make sure you're getting enough fluids before, during, and after your training sessions. Don't rely on thirst to determine when to drink -- by the time you feel thirsty, you're usually on your way to being dehydrated. This is especially important when you're doing two workouts in one day; if you got dehydrated during the bike ride, this run may be less than fun.
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