10 Weeks til the 4 City Cycle Challenge with Robbie and NCBI. You can get full details on ncbi.ie/4-city/ If youre getting in training heres a good place to start... Week 1: 30th June – 6th July Cycle 1 X 1hour & 1 x 40mins Our objective this week is to cycle for 1 hour continuously. If you have to stop at traffic lights or stop signs that’s ok of course. What we are trying to avoid is stopping for a rest. To achieve our objective its best to choose a route that is reasonably flat. Another factor which will influence or outcome is the pace you ride at. Start off nice and easy and try to stay at a pace at which you can hold a conversation. In other words you are not breathing too hard. Choose a gear that allows your legs to rotate fairly freely without a lot of resistance. This will help to keep your breathing and pace under control. We won’t be referring to the number of kilometers or the speed you do at any point in the schedule as these are not as relevant to our event. We won’t be racing over the four days; we just have to be able to keep going. Also, varying conditions can have a huge impact on average speed. You could work extremely hard to cover 20km into a strong head wind. You could then turn around and do the distance in 75% of the time with 25% of the effort. The 40min session could be a commute of 20 min each way if you are pushed for time to train. Alternatively it could be a spin class, stationary bike in the gym or time spent on the turbo trainer (if one is available to you). Leave at least 48 hours between these two spins. Don’t worry if you don’t manage to stay going for the hour on the first spin, you will probably be able to manage at least that the following week. Listen to Robbie Fogarty@Work 10-1pm for more updates
Posted on: Mon, 30 Jun 2014 07:47:04 +0000
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