January Indoor Challenge

[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....

[Blueberry]

Does anyone else use Garmin connect? If so, have you noticed lots of Server Down messages of late?

Seems to be much more frequently of late (and my device isn't great for gathering data by hand).

[maillotpois]

Does anyone else use Garmin connect? If so, have you noticed lots of Server Down messages of late?

I use Strava. I really love it.

This good weather is really putting a damper on my indoor training!

[marni]

Today when I took the dogs out at 7:00 AM the sky and the light were both an ugly bruise/mustard/wrath of God yellow. At 7;30 it started blowing, raining, hailing and flooding. Between 7:30 and 10:30 we got five inches of rain, and the water in the street was halfway up the driveway and fountaining out of the man holes.

I was happily seated on my indoor trainer, doing steady heart rate intervals in z2-4. Did an hour and a half.

While Texas is still in a drought and we do need rain, this was too much, too fast. But it was interesting to watch the storm while I was riding. The dogs were distinctly not amused as there was nothing in the trainer room to hide behind, or under so they sat curled around themselves at either side, whimpering and trembling.

Interesting times.

marni

[Catrin]

Yesterday I walked for 1 hour and 15 minutes on the track at the gym (this didn't go in the spreadsheet) and took a 1 hour spinning class (this did).

I wanted to do weights yesterday, but my calves were sore from the weekend - which never happens so I took it as a sign to back off.

[marni]

yesterday when I took the dogs out at 7:00 AM the sky and the light were both wrath of God mustard yellow. At 7:30 the thunder, lightning and rain started. At 8:00 the wind started and at 9:00 the hail followed. It all tapered off by 10:30 but we got over 5 " of rain, and all the local streets were flooded halfway up the lawns. Since I couldn't get out to get to my regular training session I put in 2 hours of sustained high cardio intervals on the trainer. I might get in a road ride tomorrow if the weatherman is correct about his forecast, but I was sure glad to be inside on the trainer yesterday!

marni