Saturday, December 6, 2008

Workout: Spin Class


Friday 12/5 Spin Class (55 minutes + stretching)

Well... the typical crazy, end-of-semester. No workouts to speak of since the Thanksgiving break, until today. Happily, I didn't seem to lose much fitness. I was able to dig deep on every drill today and I finished really strong.

Tina had us doing ladders today, a workout I actually do myself on the trainer. Hers looked like this.

1, 2, 3 min WI & RI up
3, 2, 1 min WI & RI back down

WI is 90% effort with a medium hill (level 3) resistance.
RI is fast spin (approaching 100%) at level 2.

The RI is really an effort to spin the lactic acid out of the legs, we weren't fully recovering, which was good. This 24 minute set was followed by some pyramids - short bursts of 20, 30, and 40 seconds of max effort with 10 second RIs in between. Those simulate surges out on the road. And we wrapped up with our six-levels of hell hill climbing drill, where we increase resistance incrementally until we are in our heaviest gear and then spend 3 minutes there, climbing out of the saddle.

Good stuff.

No comments: