Found this one quite hard today but I am getting more comfy in the aero position :-)
WU: 7minutes @ 70% HRmax
INTO 3 X 30 seocnds spin ups (RPE 13-14) RPM 100+ with equal recovery in b/t
MS: 3 x 20mins @ 80% HRmax perform each 20mins in 4 x 5min blocks, 90RPM, 95RPM, 100RPM, 105RPM
2minutes easy spin in b/t 20min reps <65% HRmax
CD: 4min easy cool down.
I tried to fit my aero bottle to my bars today - doesn't fit very well - might be going down the speedfill route after all.....however I did try attaching a bridge to fit my Garmin 310XT to the bars - this worked well but I took it off to refit a bit lower as my hands kept catching the zipties..I will upload piccies when I have fitted it....
Later
I.
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