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Intervals


Ride: Interval Spin

Miles: 7.6

Time: 30 min.

Ave Speed: 15.2 mph

Weather: n/a

2019 Indoor Miles: 118.2

2019 Season Outdoor Miles: 0

The spin is in........

 

The Story

I have my three workouts in for Week 3 as promised, so that challenge was met because one of those workouts was the one Carmichael I said I would include.

No ride Tuesday since I have to go to my doctor's office for a routine checkup. Then, from the sound of the weather forecast, there will be more exercise in the form of shoveling for me to do later in the day.

As for today, to break up another routine half hour on the bike, try intervals. Simple intervals in this case.

Warm up for the first 10 minutes. Warm down for the final 10 minutes. For the middle 10 minutes do intervals. Fast-peddle for thirty seconds, with a one-minute recovery. No gear changing in this ride.

The point here is to get your heart rate up in these short bursts of full-on effort. Side bonus: It breaks up the minutes on the bike overall. You should be at least over 100 rpm.

Tip: Do NOT bounce in the saddle during the fast-spin sections. In fact, concentrate on having very little if any upper body movement at all. Be smooth. Be still in the saddle. Put all your energy into the pedals, not other wasted body movement.


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