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YOU HAVE DOUBLE WORKOUTS TODAY. FOR WORKOUT 1, DO AN OVERDISTANCE (OD) RIDE FOR 100 MINUTES AT LEVEL 1 INTENSITY (60-70% of MHR): Group training is a great way to socialize while doing your exercise. This is especially true for the OD sessions because you'll be able to have a conversation while you're riding. Be careful though -- don't let your group training sessions turn into races. If someone keeps pushing the pace, let them go. Have an idea of things to talk about with your training partners so you can keep the conversation going and keep the pace under control. Take some time between your bike ride and the run; no bricks this week. If the weather is too cold or wet to venture outside where you live, keep in mind that your cycling workouts can be done on a resistance trainer. Just mount the rear wheel to this small, portable device and you're off to the races. FOR WORKOUT 2, DO AN INTERVAL (IN) RUN FOR 20 MINUTES AT LEVEL 4 INTENSITY: For this workout find a local track and warm up for 10-15 minutes with easy to moderate jogging. Run for 800 meters (1/2 mile) at level 4 intensity. Recover by jogging or walking for one minute. Repeat this cycle for 20 minutes. Cool down for 10-15 minutes by jogging easily and walking.
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