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My long workouts are usually 3 to 4 hours long and very hilly. Anyone else in NoCal? Alpine/Mt. Tam is my absolute favorite ride, especially the 7 sisters up top on Ridgecrest. Just beautiful.
My most common workout is a simple flat out and back of about 20 miles. Usually it takes about an hour. Depending on the type of week I may throw some intervals or pickups in there.
For strength riding I will do hill repeats. The hill I choose (Marin Headlands) takes about 10 minutes keeping my HR at 170. I continue doing laps up the hill until i reach a positive split (last lap takes long with the same effort as the preivious. The goal is to negative split). Then the workout is over and its an easy spin home. I also intend to add som Hill work using "standing" drills. Basically ride out of the saddle all the way up. Rinse & Repeat until positive split again.
Since I do Tri's I need to mix in a good deal of running and swimming as well.
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