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» Advanced Duathlon (Run/Bike/Run)
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Day 004 - aerobic endurance, round pedal stroke, power

ride: 1 hour, 15 min warm up, 4x6min (2min) h.r. 145-155. 90rpm(+ or -2) 5min of 15sec(15sec)        Training via ActiveMail

TODAY, Ride: 1 hour. 15 min warm up, 4 x 6min (2min.) h.r. 145-155. 90rpm(+ or -2), then 5min of 15sec(15sec). The 6 minute efforts are at 80%. Spin easy for two minutes between efforts. Next do 5 minutes of 15 second seated accelerations (15sec. recovery spin). This is a great drill to activate your glutes and subtlely develop power. A cadence monitor is an essential accessory. A cadence monitor measures the revolutions per minute of your pedaling. They are part of a cycling computer that also measures speed and distance and mounts to your handelbars. Get one from your local bike shop and have them assemble it. A magnet goes on your crank arm and a sensor is wired to your chainstay. Keep the display on the cadence read out. They cost $50-$100.