|
YOU HAVE TWO WORKOUTS FOR TODAY. WORKOUT 1: DO A 100-MINUTE OVERDISTANCE (OD) RIDE AT LEVEL 1 INTENSITY (60-70% of MHR). You're going long on the bike today, so make sure you bring plenty of water and fuel (a couple of PowerGels should suffice). Don't be intimidated by the time; your body is well prepared for this type of ride. Pick a route that has some interest for you and perhaps find a partner to ride with, ideally someone you haven't seen in a while so you won't run out of things to talk about. Take some time between your bike ride and the run. WORKOUT 2: DO A 35-MINUTE ENDURANCE (EN) RUN AT LEVEL 2 INTENSITY (70-75% of MHR). You have about a two-hour window after each training session to replace some of the energy you expended. Have some high-carbohydrate food sources ready for when you return from training, and make it something appetizing so you'll actually eat or drink it. If you refuel right away, your next workout will be much better. Finally, if you're not yet riding with "clipless" pedals and proper cycling shoes, I highly recommend you invest in a solid pair of shoes. While you may find the pricetag on some of these a bit steep, I assure you this is money well spent when it comes to performance. Shoes are the link between your body and the bicycle. If they're not well built, or if they don't fit snugly and comfortably, you're losing precious energy that could translate into more speed in the saddle.
|
Shopping:
(what is this?)