Should be relatively comfortable ride there bike. And have ridden at lest once a week for the last few weeks.
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Ride in the HR 1-2 zones on a mostly flat course. Include pedaling drills such as: a) Push the pedal forward over th etop of the circle then down, b) pedal with foot against the top inside of your shoe trying to avoid touching the insole. Stay as relaxed as you can while doing these drills. No tension in feet, legs, hands, etc.
Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.
just get out and enjoy riding!
Steady ride in zone 2. keep RPM's high and focus on a smooth efficient pedal stroke especially towards the end of the ride.
Your choice of mode: hike, XC ski, snowshoe, row, aerobics class, stair climb, etc. Anything except your normal sport discipline(s). Can combine 2 or more modes into one workout. Easy to moderately hard effort (RPE 1-6 on 10 scale). Avoid anaerobic effort.
easy ride today. get ready for a big effort on thursday.
Nothing hard here - this is just good time in the saddle! If you have to switch this out (weather, etc), try to get in a short AM run. steady zone 2
easy ride today. level 1 recovery.
east and drink plenty to recover from yesterdays effort.