Saturday – Bike/Ride

Today we will be meeting at Advanced Cycles, located at 436 and Lee Vista. Right by the Starbucks before you get to Orlando International Airport. As we are in flat terrain and hardly no traffic, this is today’s workout:

 

Warm-up:
20 minutes easy at 65 to 68%
10 minutes slightly faster to 70%
10 min additional warm-up: 4 x (1 minute surge to 100% followed by 1:30 back to an esay effort), total warm-up of 40 minutes

Main set:
10 sets of (1 min at 95%, then 1 min easy spin recovery but maintain a higher cadence)
20 sets of (1 min at 100%, then 1 min easy spin recovery but maintain a higher cadence)
total of 60 minutes here

Cool down:
10 minutes at 70%
10 minutes at 65 to 68%

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