TE December Indoor Cycling Challenge

[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.

[Owlie]

I did a quick 15 minutes. I didn't sleep enough last night and spent most of today really hungry, so not feeling the trainer love tonight!

[Blueberry]

12/13

I had thought today would be an easy day - but I was feeling good. I did a few warm up intervals followed by 2 intervals of 5 minutes each at 85% (4 minutes rest between). Then did 30 seconds all out. 5 minute cool down. Not scientific - but felt like a good workout Just over 30 minutes total.

[Reesha]

Totally derailed by an awful headcold rest and water!!!

[Catrin]

Took yesterday off as my left calf was complaining for some reason. I figured if it twinged when I used the clutch in my car that I should probably let it rest. Boy did it rest! The lack of a full nights sleep since mid-October when I fell on the trail and hurt my neck caught up with me, I went to bed at 7:30! Still woke up...but I got a lot more sleep than normal so I will take it.

[tealtreak]

Totally derailed by an awful headcold rest and water!!!

hope you feel better soon!!!!!!!!!!!!!!