Old 12-12-12, 11:44 AM
  #15  
Jim J
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Join Date: Jul 2004
Location: Council Bluffs, IA
Posts: 99

Bikes: Trek FX 3 Disc & Trek 5200

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Looks like the indoor season is upon me. Since I do my riding in the early mornings it's just too damn cold for this old fart! So to the basement I go 3 days a week and ride to Nowheresville!


Wednesday is Spinerval Tape day on the bike trainer. I have 7 old VHS tapes I bought off EBay a long time ago. I'll go through the rotation 2 times which basically gets me through 14 weeks of indoor training and hopefully by then it will be time to venture out in the spring!

Today was the Zoot Challenge. Pretty intese workout as follows:
My own short warmup as tape starts but before the tape warmup.
Tape Warmup: 3X:30 tempo w/:30 rest between 38/16 X2 and 48/16 gearing
1 min soft pedal 38/16
12X:20 Super Spin (120+ rpm) w/:10 rest between 38/16
1 min soft pedal
2 times....4X (1min tempo, :30 spin, :30 hard, :30 spin) 38/16 X2 48/21, 48/14, 48/12 gearing
1 min soft pedal
4X:30 build sprints...:10 @80%, :10@90%, :10@100% 48/14X2, 38/14, 48/12 gearing
Cool down

This got me to 11.7 miles.Then I added time to get to 23 miles mostly at tempo in 48/16 & 48/14 gears.

Very good workout and lots of sweat on the mat!

A great day to be alive!
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