Long Bike Guidance

• 25-30% of weekly training volume
• Weekly training for regular ride should be 3-4 hours. 
• First hour should be easy
• Gear work
• Higher intensities: 6 min in zone 1 then 2 x (40 min. zone 2/3, 20 min zone 4)
• Heart rate monitoring
• Above fitness level
• 2 Sports drink 
• 200-250/hr + water
• Fuel, refuel, rehydrate (2 bottles/hr)
• Carry and wear gear
• Technique-No power spikes, saddle, watts, bike handling, tracking, cadence