Winter 2013 stationary cycling

[Crankin]

Today's trainer workout is the shortest, but definitely the hardest for me.
5 minutes warm up.
5 minutes one legged drills, 30 sec. each leg, at level 1-2
5 minutes fast spin (90+ rpm) in easy gear
3 minute climbs, starting with it all seated and ascending by 30 seconds until it is all standing, with one minute easy spin intervals in between at level 4-5 difficulty (I think there are 7 of these)
5 minute cool down

I never stand on the bike when I climb outside. Although I can actually stand on the trainer now, because I have it in the highest gear, my cadence is between 40 and 50. I am trying to concentrate on good form, rather than speed at this point. I sweat bullets despite the slow cadence.

[Catrin]

Today's trainer workout is the shortest, but definitely the hardest for me.
5 minutes warm up.
5 minutes one legged drills, 30 sec. each leg, at level 1-2
5 minutes fast spin (90+ rpm) in easy gear
3 minute climbs, starting with it all seated and ascending by 30 seconds until it is all standing, with one minute easy spin intervals in between at level 4-5 difficulty (I think there are 7 of these)
5 minute cool down

I never stand on the bike when I climb outside. Although I can actually stand on the trainer now, because I have it in the highest gear, my cadence is between 40 and 50. I am trying to concentrate on good form, rather than speed at this point. I sweat bullets despite the slow cadence.

This looks very interesting, Crankin, and I will have to try it. I actually felt like getting on the trainer last night after work...but my knee continually complained even at a low resistance so I just called it good. Sometimes it does that and then relents, other times not. This looks like a nice short intense work session and that is what I need.