{"id":8210,"date":"2019-04-23T20:42:21","date_gmt":"2019-04-23T20:42:21","guid":{"rendered":"https:\/\/gabbychallenge.glundh.se\/?p=8210"},"modified":"2019-04-23T20:42:21","modified_gmt":"2019-04-23T20:42:21","slug":"preparation-him-4","status":"publish","type":"post","link":"https:\/\/gabbychallenge.glundh.se\/?p=8210","title":{"rendered":"Preparation HIM"},"content":{"rendered":"

#4 Bike<\/p>\n

Session 1<\/i><\/b><\/p>\n

60 min Distance<\/span><\/p>\n

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.<\/p>\n

Bike sensor was still paired when I started my first session.<\/p>\n

Had 1 liter of water and 2 bananas<\/p>\n

Warmup: 10 min Zone 2<\/span><\/p>\n

    \n
  1. 20s let go of the handlebar and hold your back in the same position
    \n<\/span>Rest 40s<\/span><\/li>\n
  2. 20s let go of the handlebar and hold your back in the same position
    \n<\/span>Rest 40s<\/span><\/li>\n
  3. 20s let go of the handlebar and hold your back in the same position
    \n<\/span>Rest 40s<\/span><\/li>\n
  4. \u00a020s let go of the handlebar and hold your back in the same position
    \n<\/span>Rest 40s<\/span><\/li>\n
  5. 20s let go of the handlebar and hold your back in the same position\n

    <\/span>Unfortunately the cycling mode cannot be changed so I could\u00a0 not see the cadence and thought that biking a bit faster would get the cadence higher.<\/li>\n

  6. 10 min Zone 2 + 30s high cadence ca 110 + 4 min Zone 2 + 30s with high cadence ca 110
    \n<\/span><\/li>\n
  7. 10 min Zone 2 + 30s high cadence ca 110 + 4 min Zone 2 + 30s with high cadence ca 110
    \n<\/span><\/li>\n
  8. 10 min Zone 2 + 30s high cadence ca 110 + 4 min Zone 2 + 30s with high cadence ca 110<\/span><\/li>\n<\/ol>\n

    Cool down: 10 min<\/span><\/p>\n

    Continued biking during the saving of the first session and then started my GPS pulse watch again and continued with session 2<\/p>\n

    Session 2<\/i><\/b><\/p>\n

    45 min Endurance<\/span><\/p>\n

    Warmup: 10 min Zone 2<\/span><\/p>\n

      \n
    1. 4 min zone 3 + 30s rest<\/span><\/li>\n
    2. 3 min zone 3 + 30s rest<\/span><\/li>\n
    3. 2 min zone 4 + 30s rest<\/span><\/li>\n
    4. 1 min zone 4 + 30s rest<\/span><\/li>\n
    5. 4 min zone 3 + 30s rest<\/span><\/li>\n
    6. 3 min zone 3 + 30s rest<\/span><\/li>\n
    7. 2 min zone 4 + 30s rest<\/span><\/li>\n
    8. 1 min zone 4 + 30s rest<\/span><\/li>\n<\/ol>\n

      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<\/p>\n

      Worked better during the second 2 minute<\/p>\n

      Cool down: 10 min<\/span><\/p>\n

      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.<\/p>\n

      Tough to sit in this agressive position but working on it.<\/p>\n

       <\/p>\n","protected":false},"excerpt":{"rendered":"

      #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 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[266,15,278,24],"tags":[280,279,271,241],"_links":{"self":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8210"}],"collection":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8210"}],"version-history":[{"count":3,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8210\/revisions"}],"predecessor-version":[{"id":8215,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8210\/revisions\/8215"}],"wp:attachment":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8210"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8210"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8210"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}