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DO A 40-MINUTE OVERDISTANCE (OD) RIDE AT LEVEL 1 INTENSITY (60-70% of MHR): Make this session interesting by varying your pedaling cadence (that is, your leg speed, also known as revolutions per minute or rpm) while keeping your HR in the level 1 zone. Begin by using a low cadence of 70 rpm, and increase it by 10 rpm every minute, up to 110 rpm. Repeat eight times. Focus on smooth pedaling, without bouncing on the seat. On some of your cycling days, you may find the weather is too cold or wet to venture outside. Keep in mind that your cycling workouts can be done on a cycle trainer. Just mount the rear wheel to this small, portable device and you're off to the races.
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