Crappy weather forced me to ride on the trainer today. I can only really tolerate the trainer if I have Coach Troy and his Spinerval DVDs to motivate me. So, I did Suffer-o-Rama. Great stuff and my legs are toast now!
After the Spinerval was over, I put my front wheel on blocks and did a 10 minute climbing simulation in 53-15 gear, staying in Zone 3. It was hard, and I did not allow myself to slack off at all, remembering that if I was climbing a real hill, slacking off might cause me to tip over! Unacceptable!
I wanted to check my aero position on the tri bike with my new saddle (more about the new saddle coming in a future post)! So…I took some footage of me doing Coach Troy’s workout. Course, now that I see this, I really don’t know what to make of it. I think I look pretty good!
Here’s the video, below. The first 45 seconds was part of a 5 minute tempo effort, alternating standing and sitting. I like those because I feel they really develop hip power, and good transitions from sitting to standing and back to sitting.
Then I show the last bit of the workout, which consists of 5×45 seconds “all out”…I show one at 53-12 gear (grinding) and one at 53-15 gear (spinning). You can see in the video that I much prefer to grind than to spin. Grinding is easier and I can maintain a consistent effort level throughout the interval. With the spinning, I definitely slow down in the last 15 seconds. Something to work on!
[youtube:http://www.youtube.com/watch?v=NL2g10dafjE]
Youtube link: http://www.youtube.com/watch?v=NL2g10dafjE
If you can’t see the youtube video, here is a still image screen capture.
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For you, what's the pros/cons of grinding vs spinning out those last few intervals? I generally prefer spinning those out at the end and putting more of the high resistance sets towards the middle of the workout. Great workout in any case, though!
How coincidental...my wife and I did this workout today also. It leaves a puddle under the bike every time.
I noticed something in your video....your cadence is lower than Troy is calling for in the video - yet, you're hammering really hard! All of his videos are 60 for rest and 80, 90, and 120+ for the drills....but average around 85. I'm wondering if the tension is set too high on your trainer. (The amount of movement on your upper body seems to indicate a high level of tension as well).
Just an observation.
PS - check out "#9 - Have Mercy" and "#24: Hillacious". Troy will have you crying for mommy!
Thanks!
I liked the bottle throwing, too. I have just started working out with the trainer, and I am *amazed* by how difficult it is! You really rocked it.
Trish said it for me above! Looks TOUGH!
nice workout ! I need to get me some of those spinervals DVDs.
I love it when you throw the water bottle to the floor! What a workout!
I have started biking more, but I rely on the outside, and that has hampered me. I wish I had a trainer inside like you, but I must admit I would be very bored.
Bob