Thursday night Chain Gang - 12th July

Hi All I don't think I'll be around on Thursday night this week so no chain gang (unless somebody else wants to organise one). As an alternative please do a hard progressive session to mimic the efforts of the chain gang: 10 mins warm up, easy pedalling 5 x 1 min progressively harder, up one gear every minute 5 minutes steady then the main session 25 minutes at 75% max heart rate, if you don't have a heart rate monitor think a bit harder than a group ride but easier than a time trial 20 minutes at 80%, ideally up 1 gear 15 minutes at 85% +, think 10 mile time trial 10 mins easy pedalling to recover Enjoy and hope to see you Saturday Barry