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"Hi there! Hope your weekend is going just swimmingly so far. Speaking of swimming, how many of you hit the pool for some laps this week? I was out there, too. In fact, I had a really great swim leg at the Ridgefield Triathlon on Sunday. All of that hard work in the pool is paying off for me--and I hope it&amp;#039;ll help you get fit this summer, too. This week, let&amp;#039;s focus on biking, the second leg of a triathlon, after swimming. Biking burns mega calories and totally tones up the legs and butt. So dust off that ten-speed, strap on a helmet, and go out for a spin!  WORKOUT OF THE WEEK: BIKING Pick a safe route--away from major roads--and set out for a 40-minute ride (bring a stopwatch, you&amp;#039;ll need it for this workout). Start off slow, gently easing your way into a comfortable rhythm. After about 10 minutes at that speed, switch to a harder gear and pick up the pace for 5 minutes. Take a break by pedaling in an easy gear for 5 minutes. Repeat the hard/easy sets two more times. Then, finish off the workout with by riding in an easy gear for the last 10 minutes. When you get home, celebrate with an energy bar and a cold sports drink--you probably just covered about 10 miles! QUICK TIP: In the summertime, it&amp;#039;s especially important to stay hydrated. Fill up a water bottle (or two) and bring it with you on all rides. And don&amp;#039;t forget to lather on the SPF! FUN FACT: Ride a bike, save the earth! By swapping short car trips with short bike trips, you&amp;#039;ll save the environment 3.6 pounds of pollutants per mile! So, Do you have any biking tips for me? I&amp;#039;d love to hear them! Happy Biking! Sarah "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.seventeen.com/health/fitness/advice/a10501/dailykiss-power-pedal/>