Posted 2010-08-06 9:12 AM (#633569 - in reply to #633568) Subject: Hi! congrats on the great progress so far
Location: Bucks Co., Pa
general rule is run/ride at a pace you can hold a conversation at. if you can't talk you're going too hard.
on the bike generally spinning your pedals at rpm 90-100 is considered the best. at the very end of the bike go into an easier gear and start spinning a little fast er and maybe get out of the saddle for a little period to get youready for the run. for your Du try holding back on the first run to save something in the tank for the last run. good luck and have fun