Weekend Update: 8/5-6

Saturday, 8/5: Long Bike/Run

Time: 6:15am meet, 6:30am rollout

Where: Advanced Cycles

Bike: (3 hours)

Warm up: (45 minutes)
30 min at 60% with cadence at 90 rpm
5 x 1 min at 95 % of FTP with 2 min easy

Main Set: (2 hours)
2 hours at 70 – 75%

Cool Down: (15 minutes)
15 min easy

Run: (20 minutes)
20 min aerobic pace

Sunday, 8/6: Long Run

On your own!

Warm up: (15 minutes)
10 min at easy pace
5 min building to Zone 2 or your long run pace

Main Set: (60 minutes)
20 min at your low end of your long run pace
20 min at your higher end of your long run pace
20 min at your low end of your long run pace

Focus on your breathing and your heart rate at the same time

Cool Down: (5 minutes)
5 min walk
Make sure to incorporate foam rolling and stretching.