Preparation HIM

#4 Bike

Session 1

60 min Distance

Felt that my right knee is much better, did not have any pain after the swimming this morning, did not have any pain when I had been sitting at work and stood up so I would bike normally tonite.

Bike sensor was still paired when I started my first session.

Had 1 liter of water and 2 bananas

Warmup: 10 min Zone 2

  1. 20s let go of the handlebar and hold your back in the same position
    Rest 40s
  2. 20s let go of the handlebar and hold your back in the same position
    Rest 40s
  3. 20s let go of the handlebar and hold your back in the same position
    Rest 40s
  4.  20s let go of the handlebar and hold your back in the same position
    Rest 40s
  5. 20s let go of the handlebar and hold your back in the same position

    Unfortunately the cycling mode cannot be changed so I could  not see the cadence and thought that biking a bit faster would get the cadence higher.

  6. 10 min Zone 2 + 30s high cadence ca 110 + 4 min Zone 2 + 30s with high cadence ca 110
  7. 10 min Zone 2 + 30s high cadence ca 110 + 4 min Zone 2 + 30s with high cadence ca 110
  8. 10 min Zone 2 + 30s high cadence ca 110 + 4 min Zone 2 + 30s with high cadence ca 110

Cool down: 10 min

Continued biking during the saving of the first session and then started my GPS pulse watch again and continued with session 2

Session 2

45 min Endurance

Warmup: 10 min Zone 2

  1. 4 min zone 3 + 30s rest
  2. 3 min zone 3 + 30s rest
  3. 2 min zone 4 + 30s rest
  4. 1 min zone 4 + 30s rest
  5. 4 min zone 3 + 30s rest
  6. 3 min zone 3 + 30s rest
  7. 2 min zone 4 + 30s rest
  8. 1 min zone 4 + 30s rest

I am not sure if the pulse zones that I have for my running is the same for my biking. Biked a bit faster during the 4 and 3 minutes sessions and then biked a bit faster during the 2 and 1 minutes. During the first 2 minute I had to slow down a bit when it was 50 seconds left. Nice with 30s break

Worked better during the second 2 minute

Cool down: 10 min

The worst is that the saddle is uncomfortable, will invest in another saddle later, have padded bike shorts but it does not help, am using saddle soap now.

Tough to sit in this agressive position but working on it.