January Indoor Challenge

[Catrin]

45 minutes easy spinning last night, watched an episode of ST: Deep Space 9 (my favorite of the various ST incarnations). I actually didn't MEAN it to be an easy spin but for some reason I couldn't get a hard workout on the trainer last night but am trying to figure that out. I posted about that elsewhere.

[rubysoho]

25 minute* easy, recovery spin for me last night. Meant to do 30 minutes but my right knee started hurting about 15 minutes in. I don't know why. Made it another ten minutes to see if anything would change and it felt like it was getting worse so I decided it was better to stop. Again, not sure what happened as I'm on my own bike - not the ones in the gym that hurt. Hopefully it is something left over from my impromptu 5k this past weekend followed by a hard spin on Monday.

My sit bones were hurting too. I don't know why the knee and sit bones are unhappy right now. Nothing has changed on my bike. Although now that I am looking at it the seat might have dropped a little in the front. I'll check it before I get back on this evening. For now it is time to go to work.


*I added 35 minutes last night to my time because I did an extra 10 minutes on Monday to warm up before a yoga class at the gym

[Susan Otcenas]

Yeah - we locked it at the beginning of January. We didn't want people accidentally adding to the old one.

Thom's got some ideas of how to jazz it up as time goes - with charts and graphs and whatnot.

I added it in for you.

Veronica

Thanks, V!

[Susan Otcenas]

Great class this morning:

Warmup to low Z2 over 5:00

3 x 1:00 at 110 rpm in Z3, with 1:00 recovery between each at low Z2, 90rpm

3:00 Z1 recovery

4 x 0:45 alternate leg pedal drills with 2 min Z1 recovery between each

3:00 Z1 recovery

3 x 3:00 at 110 rpm, max effort with target avg of high Z4. 3:00 Z1 recovery between each.

8-10-12-16-18-16-12-10-8 seated strength pyramid: This entails dialing up the tension so hard that you are starting at a very very high load at 50 rpm. At "go", the idea is to, WHILE SEATED, stomp the pedals as hard as you can with the goal of hitting 80rpm by the end of the designated interval (8 seconds, 10 seconds, 12 seconds, etc.) These are all out efforts; your max power numbers will go WELL beyond Z5. 2:00 easy pedal recovery between each interval. The first couple aren't so bad, but by the time you get to the 16 and 18 seconds intervals, it gets very difficult to sustain the max efforts at such a high resistance.

5 minute recovery.

Um, I"m a little sore....