LOS ANGELES, CA – Specific route details for the 2010 Amgen Tour of California professional cycling race will be revealed beginning tomorrow via individual stage videos, AEG, presenter of the fifth-annual event, announced today. The videos have been created in collaboration between the start and finish cities of each stage (designated at “host cities”), highlighting features of the route for the eight-day event. Two videos will be released per day throughout the week of Feb. 8, and they can be viewed online at the Amgen Tour of California Web site (www.amgentourofcalifornia.com), as well as the Amgen Tour of California’s Facebook page and on YouTube.

One of the most anticipated professional cycling races in the world, the 2010 Amgen Tour of California will be staged over eight days and will travel more than 800 miles of California’s scenic roads, highways and coastline drives. Running from May 16 – 23, 2010, the race will visit 16 host cities for official stage starts and finishes, with communities along the route getting the chance to see a lineup of some of the most elite, recognizable athletes and teams in the world. Host cities for the eight stages include: Nevada City (new city for 2010), Sacramento, Davis, Santa Rosa, San Francisco, Santa Cruz, San Jose, Modesto, Visalia, Bakersfield (new city for 2010), Pasadena, Big Bear Lake (new city for 2010), Los Angeles (new city for 2010) and Thousand Oaks/Westlake Village (new city for 2010)/Agoura Hills (new city for 2010), title-sponsor Amgen’s hometown community.

“The May timing of the 2010 edition of the Amgen Tour of California is going to allow us to visit some challenging new areas of California that previously were not possible due to the weather,” said Andrew Messick, president of AEG Sports, presenter of the race. “Through these fun and creative videos that the host cities have put together, we are going to be able to showcase the challenge and beauty of our 2010 route.”

Stage-by-stage videos revealing the route for the 2010 Amgen Tour of California will be released on the following days:

• Tuesday, Feb. 9 – Stage 1 (Nevada City to Sacramento) and Stage 2 (Davis to Santa Rosa)
• Wednesday, Feb. 10 – Stage 3 (San Francisco to Santa Cruz) and Stage 4 (San Jose to Modesto)
• Thursday, Feb. 11 – Stage 5 (Visalia to Bakersfield) and Stage 6 (Pasadena to Big Bear Lake)
• Friday, Feb. 12 – Stage 7 (Los Angeles individual time trial) and Stage 8 (Thousand Oaks/Westlake Village/Agoura Hills)

For information about the Amgen Tour of California and to view the stage videos, please visit www.amgentourofcalifornia.com.

About the Amgen Tour of California
The largest cycling event in America, the 2010 Amgen Tour of California is a Tour de France-style cycling road race, presented by AEG, that challenges the world’s top professional cycling teams to compete along a demanding course through the state from May 16-23.

About Amgen
Amgen discovers, develops, manufactures and delivers innovative human therapeutics. A biotechnology pioneer since 1980, Amgen was one of the first companies to realize the new science’s promise by bringing safe and effective medicines from lab, to manufacturing plant, to patient. Amgen therapeutics have changed the practice of medicine, helping millions of people around the world in the fight against cancer, kidney disease, rheumatoid arthritis, and other serious illnesses. With a broad and deep pipeline of potential new medicines, Amgen remains committed to advancing science to dramatically improve people’s lives. To learn more about Amgen’s pioneering science and vital medicines, visit www.amgen.com. To learn more about Amgen’s Breakaway from Cancer initiative, visit www.breakawayfromcancer.com.

About AEG
AEG is one of the leading sports and entertainment presenters in the world. AEG, a wholly owned subsidiary of The Anschutz Company, owns or controls a collection of companies including facilities such as STAPLES Center, The Home Depot Center, Sprint Center, The O2, NOKIA Theatre L.A. LIVE and NOKIA Theatre Times Square; sports franchises including the Los Angeles Kings (NHL), two Major League Soccer franchises, two hockey franchises operated in Europe, management of privately held shares of the Los Angeles Lakers, the ING Bay to Breakers foot race and the Amgen Tour of California cycling road race; AEG LIVE, the organization’s live-entertainment division, is a collection of companies dedicated to all aspects of live contemporary music performance, touring and a variety of programming and multi-media production. For more information, visit AEG today at www.aegworldwide.com.

FLETCHER, NC – In recent years identifying proper headset fit for any given bicycle has been complicated by the evolution and introduction of new standards, as well as the use of tapered and conversion configurations, which often mix standards. With more than 20 different tapered and conversion headset configurations currently being used by bicycle manufacturers and the ongoing confusion and miss-identification of Semi-Integrated (ZeroStack™) and Integrated (IS) standards, Cane Creek pioneered the robust online Headset Fit Finder as a resource for the industry and consumers.

The Fit Finder (headsetfitfinder.com), which was shown in a beta version at Interbike, allows users to quickly identify headset requirements by simply choosing make, model and year information for one of the thousands of bicycles already included in the database. If a given bicycle is not in the database the user can navigate an easy step-by-step measurement approach that generates fit results based on frame and fork configuration.

“The Headset Fit-Finder represents Cane Creek’s commitment to the entire cycling industry,” says Peter Gilbert, Cane Creek Vice President of Sales. “While critical for the tapered solution, our database is also a powerful tool for conventional headset identification. Even with non-tapered configurations, identifying headset standards and fit requirements can sometimes be confusing. Our Fit-Finder works with all frames and forks, not just tapered, and will be a very important resource moving forward.”

Several bicycle manufacturers have stepped forward to support Cane Creek’s development of the Headset Fit Finder realizing the win-win this resource represents for all levels of the supply chain. “Trek, Specialized, KHS, Niner, Lapierre, Salsa and many other bicycle brands have provided us with several years’ worth of valuable headset specification data,” says Jason Grantz, Cane Creek Marketing Director. “The Fit Finder is a reflection of Cane Creek’s commitment to providing the entire industry will value that extends beyond the product and without the help of our partners it would not be where it is today.”

Cane Creek has added a part-time position primarily dedicated to the ongoing research and input of headset specification data for the Fit Finder. On average headset specifications for 100 bicycles are added every week.

About Cane Creek Cycling Components
Cane Creek is among the world’s largest producers of headsets for bicycles. Cane Creek serves the entire cycling industry, from independent bicycle dealers to large bike companies such as Trek, Specialized, Giant, Intense, Santa Cruz and Yeti. Cane Creek distributes its products to countries around the world from production facilities in the United States and Taiwan. Sales, marketing, engineering, and testing is handled by Cane Creek, headquartered in Fletcher, North Carolina.
To learn more about Cane Creek visit www.canecreek.com.

Norco CRR2 Road Bike Pro Review – by Twain Mein

• Size: 58 cm, frame weight 1790 grams (claimed)
• SRAM Rival drivetrain + Force rear derailleur
• Ritchey Pro Logic handlebar, Pro 4-Axis stem, Ritchey Pro 2-bolt seat post
• Mavic Aksium Black wheels (1795 total grams)
• 11-25 rear cassette/compact 50/34 S550 crank (825 grams)
• Vittoria Zaffiro Pro II 700×23 clincher tires (240 grams)
• Fizik Arione white saddle
• White bar tape, cables, seat, and brake covers
• MSRP: $3,236 USD
• 17lb 14oz with Look Keo Carbon Ti pedals

Norco is more known for it’s mountain bikes where they offer an astounding 50 different models. They’ve been making bikes in Canada for over 40 years, and they are branching out into the road bike arena. For 2010, they offer 4 road race bikes, all based on essentially the same frame but with varying component levels. Norco touts three main differentiators for their carbon road frames:

1. EPS Mandrel system “process”. This offers a much stronger and more controlled surface when laying up the carbon in complicated and high stress areas of the frame such as the head tube and BB shell connections. This process eliminates the chance of wrinkling inside the layup or cracking in these areas of the frame thus greatly improving the strength compared to conventional mandrels.

2. HTR- High Toughness Resin is used in all 2010 Norco carbon frames. It is a newly developed resin that is exclusive to our carbon manufacturer. The HTR resin increases the impact resistance by 20% making the frames less prone to damage. It also decreases the amount of resin required and therefore decreases the overall weight of the frame.

3. Thermoplastic Resin. Another new feature that Norco carbon frames feature for 2010 is the use of a thermo plastic mesh laminate in key stress areas inside the frame. This smoothes out THE carbon layering and disperses stress forces WHICH prevents the propagation of small cracks. This new mesh system is designed to work in conjunction with the EPS process.

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Have you seen the new RoadBikeReview kits? Just in from our good friends at Voler are the new 2010 kits, just in time for the new season. Get yours today at Velowear.com!

Austin, Texas – Team Hotel San José heads into the 2010 season with a solid roster of riders and some promising newcomers who are ready to build on the success the team enjoyed in 2009.

The Austin, Texas-based professional team will field a multi-national roster of seven professional/elite riders to go along with five others who are part of the Team Hotel San José Under 23 Junior Development Program.

Headlining the pro squad is 2009 Athens Twilight Criterium winner Heath Blackgrove. The 29-year-old is coming off one of his best seasons, with victories at the Tour of Southland in his native country of New Zealand, the Mississippi Grand Prix, Texas Tough Grand Prix II and the Tour of Lawrence.

Team Hotel San José Executive Director Todd Reed said he will lean on Blackgrove, a ninth-year professional, to be a leader in a number of ways.

“We have built a developmental team around Heath and he will play a pivotal role when they are on the road,” Reed said. “Not only does he have the most experience, but he is also a terrific mentor for our younger riders and even the Team Hotel San José club members.”

Blackgrove said Team Hotel San José should be competitive in nearly every type of race. The squad has added strength for breakaways and hilly races, and boosted its speed for sprints and criteriums.


“While the extra strength will give us more options, I am very excited to work with the sprinters we have on board and setting them up for the bunch finishes,” Blackgrove said. “I really think we’re going to surprise a lot of people this year and look forward to helping develop Team Hotel San José.”

One of the speedsters on the team is Carlos Vargas. The 27-year-old Columbian is the 2009 Texas state criterium champion who won two stages of the Mississippi Grand Prix on the way to finishing third overall. He is also a perennial podium placer at the International Cycling Classic (Superweek) series. Helping him in the lead-outs will be Australian strongman Sean Sullivan, 31, who won a stage of the Tour of Austin last year

Team Hotel San José has also bolstered its already talented line-up with the addition of several promising newcomers, including New Zealander Logan Hutchings, Cody Foster (a 19-year-old who was fourth in the junior men’s time trial at the 2009 USA Cycling championships), American Alex Battle-Woods and current Under 23 U.S. national team member Travis Burandt. Hutchings, 25, is new to the U.S. racing scene. He won two stages last year at the Tour of Southland and captured the Under 23 New Zealand national road and time trial titles in 2005.

Other notables on the roster include Joshua Carter (multi-stage winner at the International Cycling Classic), Ronnie Strange (2009 Hotter ‘N Hell Hundred criterium winner) and Stefan Rothe (Texas State Time Trial Champion 2009) of Germany.

In 2009, Team Hotel San José won 50 races and registered 95 podium (top three) placings, including victories at the Athens Twilight Criterium, the Texas Tough Grand Prix II, the Tour of Lawrence, the Mississippi Grand Prix, the Texas and Colorado state criterium championships and a sweep of the podium at the Tour of Austin.

Team Owner and Manager Barry Lee said the long-term vision for the team is to apply for continental license status in 2011. In the short-term, the development of juniors and Under 23 racers is a priority and has always been the program’s focus.

“This team is a complete package of what cycling can deliver on a number of levels: from grass roots events, to camps and clinics, to club and amateur developmental programs all the way up to the elite pro level,” Lee said. “We like being the underdog team at the larger races – because our guys thrive on winning and being the long-shots.”

The team’s management company, Redbud Sports, LLC, has a solid reputation in sporting events and operations. Redbud Sports manages the Team Hotel San José Cycling and Multi-Sport Club programs, the latter of which boasts more than 120 members. Redbud Sports also puts on Pace Bend Road Race, the largest annual road race in the State of Texas.

“We want to make a difference,” Lee said. “We have a large club, a large team, and high expectations of them both. They are required to volunteer and work at our events and in the community through camps and clinics, etc.”

Pro/Elite Roster
Alex Battle-Woods* (USA), Zach Bergh* (USA), Heath Blackgrove (NZL), Travis Burandt* (USA), Josh Carter (USA), Cody Foster* (USA), Logan Hutchings (NZL), Stefan Rothe (GER), Ronnie Strange, Sean Sullivan (AUS), (USA), Joseph Tokarski* (USA), Carlos Vargas (COL).

*Under 23 Junior Development team member.

About Team Hotel San Jose Mellow Johnny’s presented by Subaru-Gary Fisher
Founded in 2004 under RedBud Sports, LLC., Team Hotel San José’s mission is to provide a well-funded and well-coached platform – unmatched in commitment and professionalism – to field a team of elite men and women cyclists and multi-sport athletes to be competitive in local, regional and national events. The program also provides opportunities to develop junior athletes and promote active lifestyles in the Austin, Texas, community. In 2009, Team Hotel San José won 50 races, including the Athens Twilight Criterium, the Tour of Lawrence, the Mississippi Grand Prix, the Texas and Colorado state criterium championships and swept the podium at the Tour of Austin.

Photo Credit: Laura Reed

Five years removed from SRAM’s road componentry launch, the company that changed the game continues their upwards arc with their 2010 professional team line-up. With best-in-class ergonomics, weight and efficiency, SRAM RED is the choice of six ProTour programs, plus the Pro-Continental Cervelo Test Team. Additionally, the last 11 Tour de France champions will race RED in 2010, including Armstrong, Pereiro, Sastre, and Contador.

AG2R La Mondiale (FRA): The French-based team managed by Vincent Lavenu took the yellow jersey in the 2009 Tour de France and held it for eight stages. For 2010 the team is excited to save significant weight, improve their ergonomics, and have more precise shifting performance with their upgrade to SRAM RED.
FRAME: Kuota
GRUPPO: SRAM RED

Cervelo™ Test Team (SUI): The second year squad, defined by innovation and product development, is a UCI Pro Continental team that features former Tour de France winner Carlos Sastre. Loaded with prolific winners the team won individual stages in every 2009 Grand Tour. The combination of Cervelo, Zipp, and SRAM will certainly provide for bikes that are at the forefront of innovation.
FRAME: Cervelo
GRUPPO: SRAM RED
WHEELS: Zipp

Team Astana (KAZ): The Kazakhstan team concluded 2009 as the number one ranked UCI ProTour squad in the World. Alberto Contador, who reminded us that his SRAM RED componentry has improved his climbing with its world’s best weight and ergonomics, has won each of the Grand Tours over the past two seasons with it. He remains a formidable favorite for the Tour.
FRAME: Specialized
GRUPPO: SRAM RED
WHEELS: Zipp

Team Footon-Servetto-Fuji™ (ESP): A new sponsor and new opportunities for the Spanish team in 2010, who will race in sixteen countries and on four continents. The Fuji SST frame, the latest offering from the legendary brand, will be equipped with SRAM RED and will certainly push the 6.8 kg (15 lb) weight limit standard of the UCI.
FRAME: Fuji
GRUPPO: SRAM RED

Team Milram™ (GER): It will be the second year on SRAM RED for the opportunistic German team, whose riders always deliver a few surprises with their aggressive racing. Twenty-four athletes including 16 Germans comprise the squad that will once again be lead by captains Linus Gerdemann, a former yellow jersey wearer, and Gerald Ciolek.
FRAME: Focus
GRUPPO: SRAM RED

Team Radio Shack™ (USA): The new super squad features eight of the nine members from the 2009 Tour de France winning team and strikes a perfect balance of veterans and neo-pros. Lance again made the choice to ride SRAM RED and will shoot for his eighth Tour de France title and while Leipheimer aims at Tour of California. Expect a lot from this dream team that will be directed by Johan Bruyneel.
FRAME: Trek
GRUPPO: SRAM RED

Team Saxo Bank™ (DEN): Consistently one of the World’s very best teams, Team Saxo Bank came to SRAM early in 2009 requesting an upgrade. SRAM delivered. Never looking back the team took several top classics and featured heavily in the Grand Tours, and returns on RED for 2010 with some lofty Classic and Grand Tour aspirations.
FRAME: Specialized
GRUPPO: SRAM RED
WHEELS: Zipp

SRAM enters its fifth year boasting some incredible racing accomplishments, including victories in every Grand Tour. That trend will continue in 2010 and, despite our competitors’ best efforts, nothing has approached the weight, functionality, and ease of use of SRAM RED.

Riders praise RED for its positive shifting, courtesy of DoubleTap and Exact Actuation technology, its incredible light weight thanks to an array of advanced materials, and superior comfort and control are the product of masterful engineering.

Best of luck to every SRAM equipped team in 2010.

WILMINGTON, Mass. – Neither ice nor mud nor snow nor sand could prevent Zdenek Stybar (”Stenek Steebahr”) from claiming the rainbow stripes of the world cyclocross champion this past Sunday in his native Czech Republic. Power and prowess mattered most from the ground up but surface textures that ranged from slick to sloppy sparked numerous mechanicals, including a first-lap flat by Stybar. Of course this violated his race plan but after a bike swap, Stybar fought his way forward and never looked back.

“It was only beginning of the race and I felt very strong,” Stybar said. “There was no panic, I started to ride hard and when I got to the head of the race, I attacked again.”

The challenging course took its prisoners and even those who managed to stay upright by riding cautiously, forfeited time to riskier riders with no-holds-barred ambitions of winning the world title. Stybar, who rides on the road for the Telenet Fidea team, aligned his equipment with precision and recruited his superior fitness plus a little luck to execute a near-perfect race that scored him the victory. Stybar finished second in both 2008 and 2009 and has now achieved a goal that has alluded him these past two years.

1991 was the last time a Czech won the world title but there was little opportunity for Stybar to celebrate on Sunday, he had appointments to keep with Telenet Fidea sponsors in Belgium before he races three more times this week. It will be the first time he dons the rainbow stripes that distinguishes the world champion.

Pedro’s supports the Telenet Fidea team’s endeavors to win with a conscience to preserve the planet. By supplying Telenet Fidea’s cyclocross team with environmentally-friendly tools, cleaners, degreasers, and lubes, Pedro’s congratulates Zdenek Stybar and the rest of the team on its success.

To learn more about the products used by team Fidea, visit pedros.com.

It has been reported that Tour de France winner Greg LeMond and Trek Bicycles have reached an out of court settlement today. As reported by the New York Daily News…

“The terms of the settlement, which comes just a month before the case was scheduled to go before a jury in a federal court in Minnesota, are confidential. But a joint statement indicates that Trek has agreed to make a contribution to a charitable organization with which LeMond is affiliated.” Read more at the nydailynews.com…

Photo courtesy of CorVos

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Featured Review: Ridley Phaeton R
by CliveDS

Price Paid: $1050.00 at glorycycles.com
Review Date: January 20, 2009
Overall Rating: 4 of 5
Value Rating: 4 of 5

Bike Setup:
Built with SRAM Rival

Summary:
The Ridley Phaeton R is the ultimate second bike for any one who has a “uber bike” and is looking to add an all rounder to their stable. It’s also a fantastic bike if you plan on racing and need one bike for training, racing and time trials.

The Ridley Phaeton R turns out to be one of the most versatile bikes I have tested. The Belgian bike manufacturer has used the technology of the well established Ridley Noah and trickled it down to a very practical alloy frame at a reasonable price.

It’s an excellent second or “rain bike” the alloy frame rides a straight line and has a fantastically predictable nature to it, I felt I could keep going on the Phaeton and do some long miles without it tiring me out. The 73 degree seat tube angle and 73.5 degree head tube angle on the medium size I tested was just enough to be responsive and comfortable for an all alloy frame.

It’s a unique road bike that can be used as a TT bike because of it’s aerodynamic features. The Phaeton R has the Oval Concepts patent R-Flow fork that draws turbulence away from the spokes, something you only find on high end TT bikes. It Also has a special treatment to the paint Ridley calls R-surface, this is some sandpaper like strips placed in strategic areas to “increase laminar flow” All cables on the Phaeton R are internal to lessen exposure to wind and the seat post of the Phaeton is a teardrop shape with the rear wheel cut out and the post extended for aerodynamics. Simply swapping the drop bars for flat aero bars with extensions and putting your race wheels on this baby and you have converted your off season trainer into a TT killer.

The Phaeton R also distinguishes itself as a crit bike, the beefy alloy bottom bracket and chain stays ensure all the energy applied to the pedals propels the bike forward. The traditional Belgium race geometry is not sharp and skittish like many of the newer crit bikes it’s more inclined toward control and predictability. Rest assured you can hit the last corner in a tight pack and blast for the line with complete confidence.

The bike I tested was built with SRAM Rival and a pair of 3 cross hand built wheels. This was a prefect set up for this bike. The 3 cross wheels were comfy and although they are not light they took some of the edge off the alloy frame and added to the road feel of the bike. Obviously this makes for a pretty heavy bike 18lbs (frame weight is published at 1565grams)

Ridley has a way with graphics and finish, the founder of Ridley is a former Eddy Merckx employee and at Merckx he was the finish man. The Phaeton R has an excellent finish, the colors of the paint are deep and the paint is thick. It seems like it would not easily chip or fade.

This is a fantastic road, time trial and crit bike. Put it on your must-ride list and you might have to take one home. You could always justify it by saying it was a three for the price of one deal.

Strengths:

• Stiff and very versatile

Weaknesses:

• Rather heavy

Similar Products Used:
Ridley Noah, Ridley Dean

We all have different Ideas on winter training, for some it is a vital time of year, laying the foundation for a big race mid summer or tuning speed for the early season duathlons. For some, winter will be a success if they gain less than 10 pounds. What ever your motivations for this winter; balancing a structured plan with a good dose of spontaneity will get you in the best form ever, physically and mentally.

Outlook:
If you live in the northeast or anywhere that snows in the winter, and your not a pro, you simply can’t train as much in the winter. With darkness coming around 4:30pm, fridged morning temps and icy roads it just not possible. We won’t even get into jobs, girl friends, kids, wives, the patriots game schedule, etc…

So now that we are at peace with the fact that we simply can’t put in as much time as we may want, We can focus on what to do with the time we have.

Getting start:
Find a routine. With cold temps, warm beds and stale indoor air it is easy to get “off track”. Try to find some kind of routine. This could be 1 workout or rendezvous with a friend per week. ie. “every Wednesday morning john and I run together, no matter what.” “Thursday night I do the spinning class at my gym.” Even with only one appointment per week with your body you can maintain your fitness. Find something that works with your schedule so it will be easy to keep this apt and not get side tracked.

This can work for you in a great way if this one work out focuses on your weakness. I have known athletes to turn there swim that puts them 5 minutes down to 1 minute up, over the course of the winter!

The bike:
These time constraints really hit hard when trying to work on your bike, especially if you are training for an early season ½ or full Ironman. First thing to do is invest in the proper warm clothes. Water/wind proof booties and gloves. Warm tights, thermal cycling jacket, hat or helmet cover. Investing in proper cycling winter gear will make your cold rides more enjoyable, more effective, and maybe a bit longer. One trick for the cold feet is to use shoes 1 size to big and put in two insoles. And don’t jam your feet in there with to many socks. You’ll restrict circulation and have lumps for wood for feet in less than an hour.

The trainer can be your worst enemy and your best ally all at once. If you are going to improve your riding regular visits to the trainer will be a must but they don’t have to be torture.

-Don’t do the same thing day in day out. Mix it up with trainer workouts and the amount of time you spend on it. Try something new once every 2 weeks or so. like watching football with your buddies 3- 4 hr’s with big gear climbs every commercial, sprints every field goal, and hard tempo every time your team is on offence would make even Mark Allan slump over the handle bars by the final 2 minute drill.

-Keep your mind busy. When your not with your friends watch tv, listen to the radio, read.

- stay focused. I have just given you ways to distract your self from your work but the best way I find to make time fly is to have specific workout and stick to it, to the second. Warm up, cool down, some 10 minute strength intervals, rest intervals. You’ll find that riding for less than an hour becomes pretty difficult.

Take care:
It is important that your take care of both your body and your equipment with the same care as you would in the summer months. Proper nutrition and stretching is vital to staying healthy and on the upward path. Care for your bike and trainer is also a must. Just because your not out in the rain and dirt doesn’t mean you can just get off your bike and be done with it. Salt will build up on your bike and trainer and will destroy both if you don’t clean them. They will surely fail you when you need them most.

Work outs:
Technique work is something that can be and should be incorporated into every workout on the trainer. A clean efficient pedal stroke is something that every triathlete and cyclist can reap huge benefits from, more so than most realize.

One leg pedaling: 30 sec. each leg x3. pedal with one leg. focusing on pushing the pedal all the way around the circle. Keep pressure light and body still.
*incorporate this into your warm up and cool down every time you ride the trainer.

fast/slow pedal:
Pedal in a large gear at 50-70 rpm’s (slower than you ever would on the road.) for 1 minute then immediately drop to a low gear and spin a few beats higher than is comfortable. 105 or higher. Do this for at least 10’

This will raise your HR and your excretion level a bit. Don’t focus on working hard rather trying to be efficient and be able to do this for longer and longer periods of time. Level 2-3. This is an excellent way to work both your cardio and your pedaling efficiency.

Eric coaches athletes of all levels in triathlon, cycling, mountain, biking, Cyclocross
and is working with RAAm solo rider this year!
http://Erickenney.blogspot.com