Second day doing LT work. Spend most of the very short "easy" day trying to determine gear ratios to allow my HR to start low and end high after a 10min extended steady effort @ 55-60rpm. So far 53-13 keeps me around 78-81% for 3-4 minutes and moving into 53-11 for the final minute raised it from ~80 to 88%.
Also tried to keep the upperbody and arms relaxed and focus on putting the power in through the legs and core alone. Not completely successful. I tended to tense up over time but, when I noticed, I was able to re-relax everything.
By the end the legs were starting to feel the burn, my upperbody was relaxed and HR was increasing @ the desired rate. I think I got everything about right for maybe 30 secs. Now for improvement....
Distance: 13.53 km
Speed: 26.2 kmh
Cadence: 75 rpm
AVG HR: 143 bpm
Weight: 211.8 lbs