Applying stuff learnt from Spinervals to real rides

[crazycanuck]

Me again I'm full of questions tonight & hopefully someone can guide me..

I've been doing some Coach Troy lately & want to know how to apply the techniques (is that the right word..) to an actual ride outside. I've done Aero Base Builder 21.0 & Recharge 12.0 and love them! I'm using an actual spin bike as they all seem to have a jumping out of the saddle section & want to do the whole thing, not just bits.

I seem to get into a zone when biking outside and forget what i'm supposed to be doing! I have an alarm on my cateye odometer to remind me though..

I know you'll probably ask me..what are my cycling goals etc.

For now,I'd like to get a wee bit faster. I've been doing some intervals whilst on rides but is that the right thing to do?

Any thoughts?

Tanks!

[maillotpois]

Definitely do intervals while on real rides - that will help get you faster for sure. Lots of times I will just do intervals based on road conditions. If it's a rolly course, I push up the rollers without shifting, etc. If it's a long climb, I may break it up with some intervals within the climb itself. Same with a long flat.

It really helps to have a good idea of what your HR interval zones are. We plugged those into my Garmin based on the most recent LT testing we did. So I can look down and see zone 1, 2, 3,4, 5 on the display. (It actually gives partials, so zone 2.3, 2.4, etc.) That's a super training tool (now that I really know how to work it!).