DO A 50-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 10 times. Focus on smooth pedaling, without bouncing on the seat.
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