Get out there and ride your bike! Keep your heart rate low and maintain a conversational pace.

Get out there and ride your bike! Keep your heart rate low and maintain a conversational pace. Feel free to push the pace a little harder over the tops of hills.

Quick rolling and stretching session to keep things loose.

I typically do 10x reps with the roller on my quads, each side to get into the IT bands, hamstrings, and finally the glutes.

Good video here: https://youtu.be/xzlzfbw8--8

If you don't have a foam roller, give the Trigger Point a try. It is one of my favorites.

https://www.amazon.com/TriggerPoint-Roller-Instructional-Original-13-inch/dp/B0040EGNIU

Get out there and ride your bike! Keep your heart rate low and maintain a conversational pace.

Quick rolling and stretching session to keep things loose.

I typically do 10x reps with the roller on my quads, each side to get into the IT bands, hamstrings, and finally the glutes.

Good video here: https://youtu.be/xzlzfbw8--8

If you don't have a foam roller, give the Trigger Point a try. It is one of my favorites.

https://www.amazon.com/TriggerPoint-Roller-Instructional-Original-13-inch/dp/B0040EGNIU

Everyone loves a test! This will give you some numbers to work with to determine your power and heart rate "zones".

1. Warm up well for 20 minutes

2. Ramp your power to a level you feel you can maintain for the duration of the 20 minute test. This may take a minute or two to get dialed in.


3. Hit the lap button on your GPS and ride in a steady state effort for 20 minutes. This should feel as hard as you can manage for the duration. You should have no stops. The goal is to get your heart rate up to a steady level for the duration.

3. Cool down for 10-15 minutes.

Warm up well then ride at an all day endurance pace mostly in heart rate zone 2 but feel free to push the power over the top of climbs into zone 3. Short cool down just to bring down your HR.