JBST Indoor Biking Session - Jan/Feb

"Pacing and Racing"

SESSION OBJECTIVE: to vary intensity below and just above aerobic-maximum HR
(this is usally at around 80% of your maximum HR).

Keep smooth, breathe deeply when working in the harder parts oh and vary the tunes you listen to.
Don't forget: electric fan, breathable fabrics (no cotton T-shirts!) and a sports drink to hand.

You must read these terms of use before starting this or any other JBST session.

"P & P"				83 minutes
Time	Approx Gear	Cadence	HR Zone	Notes
(mins)	(chainwheel x cog)	(approx. rpm)	(approx bpm)	Read this before you start...
10 WARM UP	39 x 21 to 17	75->85->95	80 ->100 -> 135 (or 65%)	Warm up, no rush start slowly and raise cadence and gear every 1-2 minutes. Turn up music at the end of warm up ready for the workout ...
9	39 x 19->17->15	95	135-145 (or ~65-75%)	3 minutes on 19, then 3 on 17, then 3 on 15T. At at 95 rpm.
15	39 x 17 and 53 x 17	90-95 and 70-75	135-150 (or 75-80%)	1 min in saddle (39x17) then 2 min out of saddle (53x15). *Repeat 5 times*
3	39 x 21 or 19	85-90	<130 (or <65%)	easy riding - sip drink - mop up sweat and prepare...
20	39 x 18 and 53 x 17 and 53 x 16	90-95 and 70-75 and 70-75	130-150 (or 75-80%)	1 min in the saddle (39x18) then 2 min out of saddle (53x17) then 1 min in the saddle (53x17). *Repeat 5 times*
9	39 x 17->19->15	85-90	130-140 (or ~60-70%)	1 minutes on 17, then 1 on 19, then 1 on 15T. *Repeat 3 times*
7	39 x 17	95-100	135-140 (or 65-70%)	Hold cadence steady. Think about riding smooth at a high-cadence.
10 COOL DOWN	39 x 18 -> 21	80 <-> 90	130 -> 100	Cool down easy. Gradually reduce gearing, let heat disperse and reduce volume of workout music. Drink a recovery drink or eat a banana (or two!)

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