PM - 10 min pre-bike warm-up (core - leg lifts, superman, crunches, planks, etc...)
90 min bike ride steady (Trainer)...Zone 1 HR, avg. 135 to 140, average watts 150 to 175 (zone 2 watts), at varying cadences. 10 to 15 minute blocks alternating between 90 to 95 rpms and 80 to 85 rpms.
Every so often bumped watts up to 180-190, but would back off to keep HR down around 140...Comfortable both in and out of aero position. HR was about 5 to 6 beats lower at 80 rpms vs. 90 to 95 at same power.
15 min stretch
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