Workout: Bike Intervals

Saturday 9/20: 18.8 miles (hilly loop) AVS 18.2 mph Intervals

Spin 5 minutes warmup, high cadence
2X (5 x 2 min WI, 2 min RI) with 5 min high cadence spin RI in between
Spin 10 minutes cooldown

...and another two minutes to get all the way home!

Whew. First time I've done an actual structured workout in quite some time. It would be nice to get some fitness back. And days like this are the way to do it. Have to do these more than once a week, though...

Workout: Interval Ride

Sunday 6/29: Bike 57:24, 18.72 miles @ 19.6 AVS (hilly loop)

With a strong wind out of the West/Northwest this was a hard effort. I rode the hilly loop course at interval pacing, which involves alternating 2:00 hard followed by 1:00 recovery.

I've worked it out now where I can start this pattern so that I am using the climbs as WI's and the downhill sections as RI's without breaking the 2-1 pattern very much.

It's also nice to get two solid workouts in on consecutive days. I feel so much better when I do that, mentally and physically.

Training Log: 26.2

Thursday 5/1: Bike 57:51 minutes, 18.8 miles, AVS 19.6 mph (Hilly loop)

May has arrived! Today's ride was tougher than it seems from the stats. I was up against a steady wind out of the East/Southeast at about 12mph, but I had a tailwind on the way home, making the last 6 miles a nice reward. On this rectangular loop, the long sides run East-West for 7 miles and the short sides are 2 miles each. A strong East or West wind makes for a tough ride, not only because you are in the wind longer but also because the end bits are very exposed. The East side leg, in particular, runs along M-52, a busy highway with nothing but farm fields on either side the whole way.

I don't mean to complain, though, because I kept up a good pace. It's Spring in Michigan, after all. And I was doing a workout of sorts rather than just pounding a steady cadence. I warmed up for 5 minutes and then did 2 minutes hard, followed by 2 minutes RI x 10 or 11...I lost count after a while. Where there were hills, my RIs were cut a bit short. Good interval workout in any case.