One of the staples of my running training years ago was Interval training. For those who don't know intervals are repeated timed efforts over a set distance. The idea is to make each interval the same time so for example you might do 6x400m in 62 seconds each (I wish now!!) with a set rest in between each.
So applying the same principle to my bike training I have a flat 1.4 mile course in Windsor Park which I did 3 times today at about 20mph each one - right into the wind today as well! It was hard! The first two were ok but I was treading water a bit during the third. Amazing the difference the wind makes my best time a couple of weeks ago was 4m 06s. Today it was 4m 40s. Still I feel good having done it.
Day off tomorrow then a long ride either Sunday or Monday. 65 miles and a few hills........
To sponsor me for this epic ride and to motivate me on those hard training rides then please visit my fund raising page.
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