Training Day 1

What i thought i woke up to.

I was so excited to get started on my training regime, only to hear the pitter patter of massive raindrops outside the bedroom window. This meant Day one started with a lie in.
All day at work I was constantly checking the radar hoping it would all clear up by home time.

This was not to happen so the bike went on the indoor trainer to do a Spinervals session.
Todays session was No Slackers Allowed!
http://www.spinervals.com/products/item8.cfm
This is a great way to start and make your eyeballs nearly explode out of their sockets.

Warm up - 4 minutes soft pedal

First warm up drill - 30 seconds hard pedal - 30 seconds soft pedal - meaning you are in a hard gear (53/11)for the first 30 seconds and then you switch to a very easy gear (39/15)to recover for 30 seconds. This drill is 3 minutes long.

Recover for 1 minute


Next is a 5 minute tempo effort - start at a very conservative pace and at each 1 minute interval you switch to a harder gear but peddle with the same intensity the whole 5 minutes. You never slow down although the peddling gets harder with each minute. Very tough!!
I sucked at this one big time averaging 75rpm instead of the asked 85rpm

Recover for 1 minute

This next set is hard to explain but it is tough. It's 5 minutes long and you start out on a hard gear for 10 seconds, then you switch and soft pedal to recover for 10 seconds, then you switch back to the hard gear but stand for 10 seconds and then soft pedal to recover for 10 seconds, you constantly alternate this pattern for a full 5 minutes.

Recover for 2 minutes

Next is the Super Spin - Spinning at a high cadence over 110rpm with your goal being to maintain that high cadence for 30 seconds and then recover for 20 seconds. You do this 6x each.
This is where my eyeballs nearly exploded.

Recover for 1 minute

Next is the Race Simulation - This is a 5 minute segment where you are constantly changing gears the whole 5 minutes, never know what gear he will have you go to next. Going up and down hills the entire time. If i wasn't on a trainer I would have fallen over

Recover for 1 minute

Next is a 5 minute Super Spin - during this segment you start out with a 20 second high cadence spin going all out - switch to a hard gear and peddle for 10 seconds still going all out and last you stand with that same gear going all out for 5 seconds, recover for 10 seconds and repeat for the entire 5 minutes.

This workout ends with a 6 minute soft pedal cooldown.

I'd really like to know how i gained 22m elevation on ans indoor ride!
It's only short but it is intense and better than doing nothing at all as every little bit counts.
It could be a nice Church Point and back ride in the morning.