How and when do I shift?

The big question following Tuesday nights ride...How and when do I shift gears?

To help answer this question please check out http://bicycletutor.com/gear-shifting/. Upon checking out the link try to visualize tonight's ride and see where you could have done better and apply it to Thursday's ride(yes, we are doing another interval ride with a multiple repeat format..practice makes perfect!)

Other areas of focus:

• Cadence- force yourself to "under-ride;" meaning ride the small ring or as the tutorial names it #2 and hold a steady cadence on the uphills 60+rpms(not 59 or less with a skyrocketed HR and mashing a big gear). Way to go Brian M....textbook!

• TAKE the rest interval in between the work interval..do not try to squeeze every ounce out of the ride...workon the "ups" and recover on the "downs." If you are working on the recovery, you are not working hard enough during the work portion of the interval.

Well, thats it for tonight. Let some of this digest. Get some rest and see you Thursday with "shifters" on!