Started new CycleStrong class at LBS

[katluvr]

I would LOVE that! Maybe I should share this w/ my local bike shop to see if they can get something like that going!

[kimikaw]

Thanks guys. The little added bonus is that I was suggested the class by a virtual twitter friend, who I've now met in real life and find her a fun workout partner. May make a fun riding buddy next summer.

Unfortunately I'll miss this weeks class as I'm heading down to Nashville to meet my 10 day old nephew for T-giving. (My brother had his first child at 48, amazing, huh? His wife is 35. First marriage for both). We're bringing the bikes, so hoping for good weather in Nashville. Oops, a bit of wandering there.

I will post the future workouts. Am excited to see where it leads me!

[kimikaw]

Realize might be better if I post after the class (from a memory stand point) nonetheless, this is more or less what we did at last nights class.

Started with our usual warm up, just pedaling at a easy to moderate level at ideal cadence (88-94rpm) for 5-10 minutes, depending on when you got there.

First drill was single legs (4minutes) - only this time we kept both feet in pedals and had to mentally make one go along for the ride. Maintain ideal cadence, and to smoothly do single leg pedal strongs, resistance has to be set fairly high. 30seconds each leg, swap, repeat for four minutes

2 minute recovery (easy effort, ideal cadence)

Resistance pyramid (8minutes total)- start at one gear harder than recovery, ideal cadence, one minute, gear harder, one minute, gear harder, one minute gear harder, one minute, then one minute each back through to the original gear (always maintaining cadence)

2 minute recovery

A seemingly endless set of 20 seconds (think was 4 minutes) at moderate effort, 20 seconds at moderate hard, 20 seconds at hard, repeat over and over. ALways maintaining cadence

2 minute recovery

Repeat that resistance pyramid (8 minutes)

2 minute recovery

4 minutes of 30seconds standing pedaling, 30 seconds seated

There was something else because we did drills for 40 minutes, then a 5 minute cool down

Edited to add the missing four minutes was actually 4 minutes of cadence drills one minute at 90rpm, then one minute at 110, repeat.

Off to the training room, where we did tons of core and balance work - both things I need work - lots of work. Plus some shoulder/core stuff with partners and medicine balls, and enough work with a resistance band around ankles (ladders, sideways squat walks) to really fatigue the glutes.

Once again a great class. Made better by a quick after class bite at a restaurant by the shop (Taco Tuesday - with great chix tortilla soup, a a post workout MGD64) w/ the trainer and a classmate. Nice talk about training goals, discussion of getting me into their charity team/ training program for that sprint tri I want to do next summer. It's an all women team called Team 4 (for the 4 types of women specific cancers)