CompuTrainer Class: Strength Training I

Today's ride was tough. In a good way. We tested last week and thus many of us had to work harder today than we have in the past. Not only that, we rode on a course unlike any we'd done in the past sessions. As tough as it was, it was fun to work on the perseverance aspect of the ride.

The efforts at 110% and 100% were at a very slow cadence—70–75 RPM

• 1:36:00, 160 HR, 185 max
• 16:33 warmup to warm up the trainer, 122 HR
• 13:00 warm up, 152 HR; 10-second sprint, 2 min active recovery, 167 HR
• 5:40 tempo, 170 HR; 10-second sprint, 30-second recovery, 181 HR
• 3:54 tempo, 176 HR; 10-second sprint, 30-second recovery, 183 HR
• 3:45 tempo, 177 HR; 10-second sprint, 3:40 recovery, 169 HR
• 2 min at 110%, 173 HR; 3 min active recovery, 169 HR
• 4 min at 110%, 177 HR; 5 min active recovery, 168 HR
• 6 min at 100%, 177 HR; 5 min active recovery, 167 HR
• 6 min at 100%, 177 HR; 5 min active recovery, 167 HR
• 4 min at 110%, 176 HR; 3 min active recovery, 170 HR
• 2 min at 110%, 171 HR; 1:30 active recovery, 167 HR

The workout looked somewhat like this (I skipped the final 5-minute tempo effort):

My afternoon workout, after 30 minutes on the step mill, was quick and not too hard; I was ready for a nap all day after this morning's ride! Altitude drops: 20 sec work, 20 sec rest, 5 times, wall squat; 100 push up; 100 standing ham; 50 curl; 20 sec work, 20 sec rest, 5 times, quick-style crate crunch.