I decided to ride from Nags Head to the town of Duck and back - a total distance of something a little over 35 miles. I had two "key thoughts" for the ride:
1. Stay on the small chain ring and keep cadence high (target around 90 rpm)
2. Loose arms and relaxed shoulders
I was also under strict instructions from The Puppeteer not to fight any head winds!
I was soon riding north on the beach road and flying along with little effort. It took me about 50 minutes to get to Duck at an average speed of ~22.5 mph. Fun! Took a five minute break to take a drink and enjoy a little late afternoon sunshine....
Being a good
Overall I managed to average a cadence of 89 rpm - well within my target range - and I think that I did a reasonable job of keeping arms/shoulders loose. It was becoming a bit of a slog (and the sun was getting low!) by the time I got home and, while the speedy run north was fun, I was much more pleased with my efforts on the way south again - a good ride and I was back just in time to enjoy a classic Outer Banks sunset!