2 Hrs Endurance/Tempo

WU: 15-20 minute warm-up and just getting the legs moving.

MS: The goal today is to extend your mileage a bit and build your 'engine'.

You need to improve your aerobic capacity and getting in some solid endurance/tempo miles will do that.

Ride for about 2- 2.5 hours with watts in zone Endurance to low Sub-LT. At times, it's an easy effort, and others it's a nice solid fast pace.

Try not to spend much time above %90 of LT (mid Sub-LT), but if you have to go over on a hill or something,that's fine.

Keep cadence in the 90-95rpm range.

CD: Solid 10-15 minutes of easy riding, before you get home and make that recovery shake. Stretching after the ride also.