Friday, November 14, 2008

Workout: Spin Class


Friday 11/7 Spin Class (55 minutes + diabolical yoga squats at the end)

Today's workout was another envigorating, hard effort. Tina threw in some new stuff for us this week, building on the drills we worked on last week during our first session.

It's all intervals, all the time of course.

One of my favorites is really fun because it's based on road riding/racing. The idea is to follow a pattern of attack, breakway with a group, take hard pull at the front, and then fall back into the draft. So it goes like this:

Attack: 20-30 second maximum effort sprint, out of the saddle, big gear
Hard Pull: 30-40 second max. sustained effort in slightly lower gear
Draft: 30-15 second recovery

As we repeat, the WI's get a little longer and the RI gets a bit shorter. Nice! A great visual too. I admit I enjoy imagining myself pulling a Jaja Jalabert, escaping for a long break to win a mountain top finish.

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