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First 2 hours: ERG MODE OFF. Kept gearing fixed. Was in low end of z2 power dipping into high z1. 5x(3x6) intervals: ERG MODE OFF for 3 minute high cadence intervals, but ERG MODE ON for 6 minute intervals. Unable to pedal at cadence above 100. However, I did keep the fast pedaling under control and strived to keep it light and use hips to pull. I was focusing on trying to keep as high a cadence as possible without compromising technique and watching heart rate carefully cause I didn't want to go too high. That being said, my heart rate was in zone 4. Last 15 minutes: ERG mode on for about 10 minutes and rest ERG mode off. Glutes felt a bit shredded after this workout. I feel pedaling at 90 to 100 is very inefficient. ...definitely uses different muscles though

Fuel: 
Lmnt pack 1000 mg sodium
2 Styrkr bar 100g carbs
Coconut juice 32 oz  68g carbs




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Emerson Yang

Zwift - 5x3 High Cadence (Spaced) on Itza Party in Watopia

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Zwift - 5x3 High Cadence (Spaced) on Itza Party in Watopia

Lunch Kayaking

Zwift - Lactate Clearance 2 on Big Loop in Watopia

Zwift - Endurance on Whole Lotta Lava in Watopia

Zwift - Constant Power VO2Max 5 x 5m on Mighty Metropolitan in New York

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