Sublime

Another option is to ride on a flat course and see how fast a pace you can maintain while holding your heart rate at your maximum aerobic level. This works best in a velodrome or indoors on a training apparatus. As you progress, your speed should increase. If you start at 18 mph, for example, following a three-month period of building aerobic base,

1. Walang bagong outfit/shoes for the race. Kailangan na-test mo na sa training run lahat ng isusuot mo for the race.


2. Wag padadala sa excitement ng gunstart. Madami ang hahataw dyan. Wag sabayan. Easy pace lang. Mahaba ang 42.2. You want to conserve your energy.


3. Run a negative split. Mas mabagal ang pace sa first half dapat. Then dahan dahan magdagdag s

Run 2,020 kilometers and raise $20,200 for charity along the way! Through training and racing of all distances.” —thecopper28

Near my house is a nice series of slopes with an elevation change equivalent to about a five-or six-story building, and on one run I rounded this loop twenty-one times.

The best and easiest method is to pick a flat bike course that takes about thirty to forty-five minutes to complete. Following a warm-up, ride at your maximum aerobic heart rate, and record exactly how long it takes to ride the test course. As you progress with more speed, your times should get lower.