Spin Ups and Single Leg Drills

A late training ride tonight. It was a busy evening with Taylor having girls scouts and Me spending time with Devon and Wyatt getting their bikes ready to ride. I wasn't sure I wanted to get on the ride tonight because my legs were still tired from Monday nights intervals and endurance ride. Despite the fact that I missed the ride on Sunday, I could squeeze in all the scheduled rides this week. With tonight's ride complete that I still might make it.

The way I have been doing the spin ups and single leg drills this year they are more of a recovery ride than a workout. By lowering the resistance and concentrating on form I get the intended benefit without risking over training during the week. I got on the bike at 9:15 PM and started with a 10 minute warm up. It felt good to spin some of the crud out of the legs before starting the single leg drills. I alternated 35 second with one leg then 25 seconds with both than went to the other leg. The SLDs took 20 minuets and then I changed to spin ups were I ramped up to a maximum cadence over 30 second and then maintained that cadence for 45 seconds. I started a new spin up every 5 minutes and finished at the 1 hour mark. The legs feel better today than yesterday so it was beneficial to do the workout. Endurance work tonight that should indicate how the legs are doing.

F2 Hilly Indurance

I missed Sundays F2 ride and have been missing a fair amount of the endurance rides this season. Therefore, I will try to squeeze in a longer ride tonight. I added 15 seconds to each interval making them 1:45 in length but will start each successive interval every 5 minutes meaning the rest period is reduce by 15 seconds. The goal is also to maintain 350 watts for each of the intervals

The intervals went fairly well, but the intensity was a little to high for the added interval length. I struggled through the 8th interval so 8 it is. The warm up and the intervals took about an hour and the remaining 1 hour I maintained a good endurance pace at approx 200 watts. The legs felt fairly good, but I could tell they were worked. Walking up the stairs a little while later I could feel the muscles tightening up. Not sure what the remainder of the training week will entail, but I would like to try to get all the workouts in.

Long Endurance Rid

The weather did not cooperate today with the snow overnight Saturday and temps hovering in the low 20s with little sun most of the day. Andrea and I had hoped to get out for a long 3 hour ride on the hills towards Afton.

I will now need to find a way to work in a longer ride early this week so I keep the base going. So far I have been a litle behind on the long rides; it is hard to find the time to fit them in on Sunday (or any day for that matter). Part of the problem is the fact that Andrea and I have to share the trainer so we can't ride at the same time.

Hopefully the weather will warm up soon and we can start biking together again.

Happy Training.