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RIDE FOR ONE HOUR AT RPE 6 WITH TWO TO THREE HILLS AT RPE 7-8: Throughout this program we'll use a Rating of Perceived Exertion (RPE) to monitor how hard you're working. On a scale of 1-10, 1 is no activity at all (you're slouched on the couch) while 10 is flat-out, as hard as you can go. In between these two ends of the scale, 5 is moderate activity like a fast walk; 6 feels like a brisk effort; at 7, you begin to breathe steadily and rhythmically; and at 8 your breathing intensifies. When you're gasping and can't carry on a conversation, you've reached 9. With a little practice, you'll be able to stay in a given RPE zone as you ride. Today, warm up by spinning easily for 10 minutes. Spin your legs gently and get the blood flowing. Increase the effort until you reach RPE 6. Ride two to three short hills at RPE 7-8. In the last five minutes of the ride, gradually ease the effort to cool down.
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