2+ Hrs Endurance with Bursts

WU: 15 minutes keeping the watts in zone recovery, with cadence 90-100rpm.

MS: 2.5hours of riding at a nice steady pace today with watts in zone 2: Endurance.

This is a great endurance pace and it will allow you to finish strong and also get some solid aerobic benefit.

Within these 2.5hours, I want you to do 10 little bursts.

A burst is a 8 second effort, out of the saddle, and at an effort of 80% of what you would do a full sprint.

The goal is to get your cadence HIGH(over 105rpm), create a hard, sharp effort in the muscles and begin to improve your neuromuscular capacity.

Do these randomly throughout the ride.

CD: 10-15minutes easy!