While Amanda dominated her training this weekend, I was not quite as adept as she at getting out on that unexpectedly warm Sunday and doing a brick. I had committed to doing a 12 mile run come hell or high water, and so that's what I did, and carried a fleece beanie in my hand the whole time, since I didn't realize how warm it was until I was a few miles in.
And then as soon as the warmth was here, it was gone. It is now a balmy 22 degrees here in Brooklyn, and due to some work commitments, I wasn't able to do my usual Monday-night swim with my NYAC teammates, but got in a solid 90 minutes on the trainer and was as aggressive as I have ever been on the trainer, workout and interval-repeat wise. Thank goodness I have some old seasons of Project Runway downloaded on to my laptop and Sasha was zonked out after chasing some squirrels that must have been low on nuts earlier this afternoon (why else would they leave their warm dens and venture out in this cold!?), so I didn't start to get bored after an hour.
Now that Amanda and I have MATCHING Cervelos, we are comparing notes on some random fit issues and how it feels to be in aero and shifting up and down from that position. I still feel like I have to yank it when I am in the highest/lowest gears...or else my finger flicks just aren't strong enough yet!
Also, I don't have a bike computer installed yet on my Cervelo (Amanda is bringing me one this weekend when she comes to visit me in NYC for the half-marathon on Sunday, yay!), so I don't know how many miles or RPMs, but I know deep down when I'm falling off my cadence and did my damnedest not to fall off when in the higher gears or getting tired in the later intervals.
Here was my workout:
20 minute warmup
10 x 30 seconds hard in high gear, 30 seconds rest, low gear
3 minute recovery/easy spin, 2 minute build back up
10 x 1 minute hard in high gear, 1 minute rest, low gear
5 minute recover/easy spin/back stretch-out
15 minute strong, keeping cadevnce steady in a higher/harder gear. Not so hard I'm over-gearing, but 1/2 gears below. Still high enough though that it is tough to maintain my cadence after a few minutes.
5 minute recovery
5 x 20 seconds fast spin, 40 recovery
10 minutes steady, 5 minute cool-down.
I was really burning in the ol' thighs at the end, and I'll defintiely need to get some new ideas (and a computer) as I try and up it to 2 hours. I have a feeling it will be a while until it is warm-enough again for me to bike outside, so will have to content myself with the trainer, and hopefully I can get a session in early in the morning (when my husband is also awake, as it is loud enough that it would wake him up in our apartment) and then a run during the afternoon, before it gets dark/too cold.
And then as soon as the warmth was here, it was gone. It is now a balmy 22 degrees here in Brooklyn, and due to some work commitments, I wasn't able to do my usual Monday-night swim with my NYAC teammates, but got in a solid 90 minutes on the trainer and was as aggressive as I have ever been on the trainer, workout and interval-repeat wise. Thank goodness I have some old seasons of Project Runway downloaded on to my laptop and Sasha was zonked out after chasing some squirrels that must have been low on nuts earlier this afternoon (why else would they leave their warm dens and venture out in this cold!?), so I didn't start to get bored after an hour.
Now that Amanda and I have MATCHING Cervelos, we are comparing notes on some random fit issues and how it feels to be in aero and shifting up and down from that position. I still feel like I have to yank it when I am in the highest/lowest gears...or else my finger flicks just aren't strong enough yet!
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| This guy is becoming my steady companion now that the temperature is in the mid-20's! |
Here was my workout:
20 minute warmup
10 x 30 seconds hard in high gear, 30 seconds rest, low gear
3 minute recovery/easy spin, 2 minute build back up
10 x 1 minute hard in high gear, 1 minute rest, low gear
5 minute recover/easy spin/back stretch-out
15 minute strong, keeping cadevnce steady in a higher/harder gear. Not so hard I'm over-gearing, but 1/2 gears below. Still high enough though that it is tough to maintain my cadence after a few minutes.
5 minute recovery
5 x 20 seconds fast spin, 40 recovery
10 minutes steady, 5 minute cool-down.
I was really burning in the ol' thighs at the end, and I'll defintiely need to get some new ideas (and a computer) as I try and up it to 2 hours. I have a feeling it will be a while until it is warm-enough again for me to bike outside, so will have to content myself with the trainer, and hopefully I can get a session in early in the morning (when my husband is also awake, as it is loud enough that it would wake him up in our apartment) and then a run during the afternoon, before it gets dark/too cold.
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