46.64km, 100m. To St Ives and back along the guided busway with rest of the squad and cake stop at St Ives :). Chilled cycle out but on way back people picked up the pace and it was so much fun!!
Ergo50:00 [2]
2*25mins focusing on technique-getting a good rockover. Some points: Break knees to aid rockover Keep core engaged all the way through stroke, don't disengage on hip swing Don't dip shoulders into catch