No Slackers + Hillacious

[Veronica]

It's sunny today, but it's so windy here in the delta. And it's a cold wind. I just had no enthusiasm for riding outside.

So... I did two videos - No Slackers + Hillacious

These two combined are an interesting workout. If I do just Hillacious, the first set (8 minutes of simulated 4 - 6% climbing) doesn't seem very hard. After No Slackers, it was a little more challenging.

The last set of Hillacious was wicked hard today. It's 30 seconds big ring and 12 seated, then 15 seconds standing. I think it's 15. You repeat that 4 times. At that point I had my music so loud, I couldn't hear what ECT said. By the third one my legs felt like lead.

It was good training though. I know with the wind I would have ridden lazy outside.

V.

[salsabike]

How much time total, Veronica?

[Veronica]

1 hour 41 minutes.

I skipped the 6 minute cool down at the end of No Slackers and went right into Hillacious. I think I still had two minutes of cool down on Hillacious when I stopped the timer. I cool down until my HR drops below 140 - then I'm done.

V.

[salsabike]

Good Woman, Veronica.

PS What did your knee think?

[jobob]

Gah, V, you're an animal.

First time I tried No Slackers last Thursday, I ran out of gas about 8 minutes from the end. So I'm pretty proud of myself for making it all the through it tonight.

But to go right into Hillacious after that .... geeze!

[Veronica]

Thanks for asking. My knee is doing okay. It's stiff every morning when I wake up, whether I rode the day before or not. Every now and then it will ache a bit on the bike. I sort of reposition my foot and stretch it as I ride.

Since I never went to the doctor for it, I don't really know what I did to it.

Jo, No Slackers will get easier. In my mind, it use to be the hardest DVD we had. Now, it doesn't seem so bad. You're really going over to the dark side though. What other DVDs do you have?

V.

[Thorn]

I think it was based on your recommendations, Veronica, that I own both Hillacious and No Slackers. Last winter we started using them. This winter I've learned to appreciate them and, in a masochistical sort of way, look forward to them because I know they will make me stronger come spring. The did last year.

But, now if I continue to follow your advice I have to aim to doing both in one day! Egads, my hat...errr...helmet...is off to you.

[smilingcat]

Hi Veronica,

do you have a rest day where you spin really easy? sounds like you are always on the go.

Smilingcat

[Veronica]

All last week was a rest week. I had meetings nearly every day or other stuff I had to take care of after work.

I'll take it easy today. Maybe I'll ride after work and maybe not. It will depend on how I feel and the weather.

V.

[jobob]

Jo, No Slackers will get easier. In my mind, it use to be the hardest DVD we had. Now, it doesn't seem so bad. You're really going over to the dark side though. What other DVDs do you have?

V.

Oh, I've really fallen into the abyss.

I have a bike set up on a trainer, I have a heart rate monitor, and, as of yesterday I also have a cadence sensor. All things I swore I'd never use.

But I've come to realize that left to my own devices I'm not inclined to push myself (put another way, I'm lazy) and it's so much more convenient to hop on the trainer rather than get dressed for the cold outside.

So I started out with Aero Base Builder V (the compilation DVD), and I got the Interval 5-pack last week, which has No Slackers, Suffer O Rama, Muscle Breakdown, Uphill Grind, and Sprinting Machine.

So far I've only done No Slackers (all of twice ) but my plan is to an interval workout twice a week, with at least a day off in between - I'll probably alternate between Uphill Grind and one of the others each week.

Since I did No Slackers yesterday evening, this morning I did a 30 minute "recovery" ride where I used a low enough gear to keep my cadence between 80-90 rpm and my heart rate below 130 (which is below roughly 70% max) - which is something I wouldn't bother to do if I had to dress for the weather, check my tires & all that.

Tomorrow I'll do Uphill Grind.

[Veronica]

So I started out with Aero Base Builder V (the compilation DVD), and I got the Interval 5-pack last week, which has No Slackers, Suffer O Rama, Muscle Breakdown, Uphill Grind, and Sprinting Machine.

Uphill Grind is one of my favorites. We use to have Suffer O Rama and Muscle Breakdown. But we relocated where the trainer is - no longer in front of the tv - I use a portable DVD player now and those two were on tape and haven't been replaced.

I don't think I liked Suffer O Rama.

I did like Muscle Breakdown. I think it's the one where you get off the bike and do an isometric squat for what seems like forever.


V.

[Velobambina]

Suffer O Rama lives up to its name. Fun fact: Coach Troy's first wife is in that video (look for Lisa).

Is Muscle Breakdown the one w/Judy Molnar in it? If so, it's the one with the iso squats. Of the early Spinervals, I like that one least. There are acceleration drills on that tape that are horrible.

Jo, Uphill Grind will motivate you to get on the trainer. It's not too long in duration (~45 minutes) and it's FUN. You should get Zoot---it's also short in terms of time but a hard workout. Also, consider investing in Have Mercy (the original, not the newer one). Excellent variety and you can break it down into shorter sessions.

One Spinerval that I've enjoyed recently is Big Gear. I just love the set where you alternate sitting and standing for five minutes. On the bad weather/black ice days, I've been focusing on a lot of the strength Spinervals.

V--Congrats on joining the "Back to Back" club! Mentally, it seems easier some days to do two Spinervals rather than slogging out a longer one.

[Running Mommy]

Since we moved to AZ I haven't needed my spinervals much. But I have fond memories of running son coming downstairs and yelling "5-4-3-2-1... Soft pedal" in his best coach troy voice!
He loved to repeat all of coach troys "motivational statements" too... OY!

In 05 Troy raced IMAZ. I was a voly at an aid station, and I just HAD to make a few "motivational statements" of my own.. heh heh...
I'm sure he LOVED it!

[Velobambina]

RM---You have to get the Arizona Virtual Reality Spinerval. It's a tough one and you'll get to ride w/your pal, Troy. LOL. BTW, you are very lucky to live out there. Looks beautiful.

[Starfish]

RM---You have to get the Arizona Virtual Reality Spinerval. It's a tough one and you'll get to ride w/your pal, Troy. LOL. BTW, you are very lucky to live out there. Looks beautiful.

Slight hijack:

VeloB, I am new to Spinervals, and this is one of the few I have. I don't yet have any of the other climbing ones (just cadence technique, etc).

How does the AZ one (which I DO have), stack up to the other climbing ones for difficulty. I have done the AZ one, but as of yet don't have other climbing Spinervals to compare it to.