Today needed to be an easy day and recover from yesterday’s long time-trial workout.  It was intense and I was still a little tight.  However, it’s important to stay on the routine and get on the trainer to at least keep my legs moving in the right direction (spinning).

The workout:

5 minute warm-up

30 minutes at 160 (average) with some 1 minute pickups.  First half in small ring, second half in big ring

5 minute cool-down

Total workout time:  40 minutes