I rode my bike home from work today along the bike trail from Lake George to Glens Falls. I'm not sure the distance but I'll clock it at some point.
I have a power-hour application on my iPod that changes the song every minute... I used that and switched back and forth each minute between:
a. Highest gear, hard pedaling, standing
b. Lower gear, sitting, recovery pedaling
(If it was a downhill on the recover I usually didnt switch gears)
The bike trail is moderately hilly so it was a good mix of up and downhills. The trip took me 44 minutes total (22 of work, 22 of rest)
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