Day Four - Thur 22nd Be Prompt - If raining Watt Bikes for HK, GA, VC the rest will be doing the 10k test in the gym my 10k test (bring your bikes)
Well done Victoria today she set a new 10k record check out the results - (freakin! well done)
Two hour ride. Warm up for at least 20 minutes. Execute 15 second sprint and repeat 8 times with one minute and half recovery between efforts. Special Workout 4 – (ATP)
