zone 2, steady pace.stay relaxed. make sure the bike works well. make notes of things that may need to be replaced fixed. ie. new tires, shifting needs adj. etc...
TEST: time to get some training zones.
warm up well. 15' at least include a few hard 1' efforts. find an uninterrupted stretch of road and ride for 30'. steady, all out, effort. record your HR and perceived excretion for the last 20' of the test. Ride home easy to cool down.
go to PTS website and down load the "HR zone chart" under TRAINING INTENSITY to find you training heart rate zones.
e-mail coach Eric at email@example.com with questions.
time to find a pool or the local swimming hole. with a group is best. take your time. work on being smooth in the water. breathing from alternate sides and going straight!
First run: keep it easy. don't be affraid to walk if you need, were just getting started.
or longer if you feel up to it. keep the pace realxed focus on having a relaxed upper body and pedaling smooth circles with the legs.
On soft surface. Heart rate zone 1 only. Check cadence several times (21 plus right foot strikes in 15 seconds).
BT: Warm up well. Then run a 40 minute time trial on flat course/track. Punch HR monitor 'lap' button 10 minutes into Time Trial. Average heart rate for last 30 minutes predicts threshold heart rate (LTHR).
enter your avg. HR for the last 30' in the HR zones section in your training peaks software.