TE December Indoor Cycling Challenge

[Veronica]

Attempted Tough Love today. I got through 2:44 of it. I just had nothing left for that last set.

The thing about this video is he gives so little rest. I think the longest soft pedal is 3 minutes after a 30 minute set. In Hillacious you get 4 minutes after working for just 8!

Veronica

[Owlie]

It's good (if cold) riding weather outside right now--little wind, sunny, dry, upper 30s. I just don't trust myself enough not to push too hard.

28minutes yesterday. I'm going to finish my tea and see if I can do 45 minutes.

[pll]

w00t! Today was the first time I attempted a "duathlon" of sorts. I ran 5 miles in the sun (mid 30s) and then did 1 hour on the trainer (SufferFest's "Downward Spiral"). Oddly enough, the intervals on the bike felt easier, so I assume that was the result of having "warmed up" with the run.

[bmccasland]

I noticed that some of you have drop-down formulas / notes that covers the days you rode. How did you do that?

Me and spreadsheets don't get along very well.

[Owlie]

I noticed that some of you have drop-down formulas / notes that covers the days you rode. How did you do that?

Me and spreadsheets don't get along very well.

Right-click on the cell and there's an option to insert a comment.

[bmccasland]

Right-click on the cell and there's an option to insert a comment.

Success! thank you

[limewave]

I dropped down my goal hours for the month. The LBS is doing a TT Race series on the computrainers. So instead of doing longer endurance rides (2 hours) I'll be doing much more intense 1 hour rides.

[Norse]

Attempted Tough Love today. I got through 2:44 of it. I just had nothing left for that last set.

The thing about this video is he gives so little rest. I think the longest soft pedal is 3 minutes after a 30 minute set. In Hillacious you get 4 minutes after working for just 8!

Veronica

I have Tough Love. I did it. Once. Recovery time is minimal and all the up and down he wants is rather hard on the knees. For a Spinerval of over one hour, I much prefer Mental Toughness (90 minutes).

This weekend I did 1 hour of steady state intervals with my MP3 while watching a bike video of the California coast. Yesterday was a little over one hour doing hill repeats, listening to my tunes, watching a Yosemite bike vid.

[Veronica]

I don't stand on a lot of those sets because of an injury to my quad. I get aero instead and try to increase my cadence. It just hurts to stand and pedal without the right amount of resistance. It is a geat video though if you are training for a hard ride or race since there is so little rest.

I like Mental Toughness too.

Veronica

[Blueberry]

I'm still working my way up to Spinervals that are *that* long. I don't know if I have the mental fortitude for it. We'll see.

I'm at 10/11 as of yesterday (and plan a harder workout later today). So far, doing really well with my goal of getting on the bike every day (except 4 rest days). That was my main goal and I'm proud of myself. Last night it was at 9:00 thanks to holiday "stuff" - I'm glad I did it - even if it was short.

[Jo-n-NY]

I received a great gift recently to make my trainer miles more interesting. An Elite Realaxiom computer trainer. I guess it is like a Computrainer. My husband set it up for me Saturday night I tried it yesterday. The program it came with is 10.9 mi of one of the Tour de France stages. He set up the difficulty at 40% which is a good start for me anyway. It is a little over 30 minutes which for during the week is perfect trainer time for me. I would like to get a program that is an hour long.

[Jo-n-NY]

I'm still working my way up to Spinervals that are *that* long. I don't know if I have the mental fortitude for it. We'll see.

I'm at 10/11 as of yesterday (and plan a harder workout later today). So far, doing really well with my goal of getting on the bike every day (except 4 rest days). That was my main goal and I'm proud of myself. Last night it was at 9:00 thanks to holiday "stuff" - I'm glad I did it - even if it was short.

My motto is something is better than nothing. Like you said even a short workout also makes me feel good afterward

[Anelia]

Can I participate? Please send me the link. 6 hours until Dec 12.

[Susan Otcenas]

Great cycling class this morning.

Here was the workout.

14 minute warmup

Workset 1 (8 minutes total):

4 x 1:30 ramps from low Z2 (75% of threshold) to Threshold, all at 95rpm.
(So, lock in at 95rpm at low zone 2 wattage, then over 1.5 minutes, progressively increase the tension - while maintaing 95rpm - such that you are working at threshold power at the end of the 1.5 minute segment. )

2 minutes low Z2 recovery

Workset 2 (6 minutes):

4 minutes at low Z3 (90% of threshold) as follows:
1:00 at 70rpm
1:00 at 95 rpm
1:00 at 70 rpm
1:00 at 95 rpm

2 minutes low Z2 recovery

Workset 3 (24 minutes):

4:00 at low Z3 at 95rpm, 2:00 at low Z2 at choice cadence
4:00 at low Z3 at 70rpm, 2:00 at low Z2 at choice cadence
4:00 at low Z3 at 95rpm, 2:00 at low Z2 at choice cadence
4:00 at low Z3 at 70rpm, 2:00 at low Z2 at choice cadence
(My choice cadence is 90-95 rpm)

Workset 4 (8 minutes):
0:30 at high Z5, low Z5 (120-130% of threshold) at 70 rpm
1:00 Z1 recovery
0:30 at high Z5, low Z5 (120-130% of threshold) at 95 rpm
1:00 Z1 recovery
repeat 2 more times

8 minute cooldown

Total workout was 1:09:00 - Workout chart attached. Watts in yellow, cadence in green.