TRI Harder…..GK17

Lovin spinning!! thats all I have to say about that.

Workout:

• Type: Cycle
• Date: 11/18/2008
• Time: 20:00:00
• Total Time: 1:05:00.00

Wow, what a great day for a workout on the trainer!  After my great late dark run the ohter night (did I mention cold?), I was sore, but in a good way…ya know!  So yesterday was a quick workout and today my goal was to spin for 1 and a half hours.  Thanks again to “muted” sunday football, and great Lance Armstrong videos on YouTube…that houra nd a half flew by and was a little less painful.

I am trying to build the muscles in my legs as much as possible for this upcoming race season (only 6 months away)…so lots of hig gear low RPM work…3 x 5’s, then single pedal work 90 seconds each leg, then lower gear higher RPM for 10 minutes…blah, blah, blah!!  I love it, and I really hope this helps me for next season.

Any indoor bike training tips would be appreciated!

cheers,

GK17

Workout:

• Type: Cycle
• Date: 11/16/2008
• Time: 13:00:00
• Total Time: 1:37:00.00

this was only 55 minutes, but it was pure joy, glory and utter enjoyment!! i have really learned to tackle and love the trainer (you gota go with a fluid trainer so its nice and quiet). didn’t even watch any TV this time around…YOUTUBE videos and good music videos were all I needed. i love sweating, especially when I know that when I get done on the bike…i get to pack up my stuff and head to the local pool with 2 buddies and swim my little heart out!

Life is good, my mind is free, body feels great!

Workout:

• Type: Cycle
• Date: 11/13/2008
• Time: 18:20:00
• Total Time: 00:55:00.00

watched lance armstrong videos onyou tube again…that really gets your legs going, I recommend it highly!

Workout:

• Type: Cycle
• Date: 11/09/2008
• Time: 13:35:00
• Total Time: 00:58:25.00

Got the kids going on a pancake breakfast…headed down to the trainer and hopped on for a nice spin. Putting cycling races on the you tube really helps me spin better…today I was watching lance Armstongs greatest moments in cycling…pretty good stuff.

Workout:

• Type: Cycle
• Date: 11/08/2008
• Time: 09:45:00
• Total Time: 1:13:00.00

…and rewarding!!! Il love to sweat that much = progress : )

Workout:

• Type: Cycle
• Date: 11/06/2008
• Time: 18:00:00
• Total Time: 1:25:00.00

watched the tour de france uphill portion of the race from 2008….10 miles or so of grueling uphill (steep) climbing….those guys are amazing cyclists.

Workout:

• Type: Cycle
• Date: 11/03/2008
• Time: 20:05:00
• Total Time: 00:43:55.00
• Average Cadence: 55
• Max Cadence: 90

intervala nd speedwork!!?? 3×5’s on trainer at around 50-60 RPM in big gear up front and middle gear in back. Building leg muscles for hills!!

Workout:

• Type: Cycle
• Date: 11/02/2008
• Time: 19:15:00
• Total Time: 1:15:05.00
• Average Cadence: 50
• Max Cadence: 75

Just a quick jont on the trainer and then out for a run!

Workout:

• Type: Cycle
• Date: 11/01/2008
• Time: 18:45:00
• Total Time: 00:30:00.00
• Average Cadence: 55
• Max Cadence: 75

a good cycling time…I was dialed in pretty good. Losing daylight was on my mind, especially if I were to get a run in as well, so I cut it short in order to “brick”.

Workout:

• Type: Cycle
• Date: 09/21/2008
• Time: 18:15:00
• Total Time: 00:40:31.00
• Average Heart rate: 165
• Max Heart rate: 181
• Distance: 13.03 miles
• Average Speed: 19.3 mph
• Max Speed: 25.7 mph
• Average Cadence: 835