Break up your 15 mile ride into 3-5 mile segments
Perform 25 push-ups, 25 body squats, and 50 sit-ups between each 5 mile set
On a stationary bike:
Every 3 Minutes increase your resistance, while keeping a good cadence
At the 12 minute mark, you should be around 80-85% resistance
At 15 minutes, begin to decrease your resistance
At 30 minutes, you should be at your starting resistance
Life on Two Wheels!
Get ready for a bumpy ride, workouts may be deceiving!