Hard Flat Training - 1 1/2 Hours - Spinning

1:28 Hours
1072 Calories
131 Average HR
182 Max HR
80 Average Cadence

On the spin bike. Goal is for a heart rate between 90 and 110. I usually average about 20 rpm below this therefore it's difficult to keep it that high. Watched the 2009 Tour of California on mute and listened to Rock and Roll.

Hard Hill Training - 1 1/2 Hours - Spinning

1:28 Hours
1088 Calories
127 Average HR
180 Max HR
67 Average Cadence

On the spin bike. Takes some creativity to get the bike to provide enough resistance to get my heart rate this high. Felt good, but it's hard to get my heart rate to this intensity indoors. Watched the 2009 Tour of California on mute and listened to Rock and Roll.

Flat Moderate Intervals - Spin - 1 3/4 Hours

1:40 Hour
140 Average HR
165 Max HR
76 Average Cadence

On trainer at home. Goal was three Moderate Intervals with my Heart Rate around 160 and my cadence at 90 rpm with a 7 minute rest between. Watched Stage 3, 4, & 5 of the 2007 Tour of California while it rained and snowed outside.

Push Basic IV - Spin - 1 3/4 Hours

1:45 Hour
138 Average HR
155 Max HR
67 Average Cadence

On trainer at home. Goal was to keep my Heart Rate around 145 and my cadence at 70 rpm. Watched Stage 1 & 2 of the 2007 Tour of California while it rained outside.

Spinning at Home - Flat Moderate Intervals

1:11 Hour
138 Average HR
166 Max HR
78 Average Cadence

On trainer at home. Two 17 minute intervals with 7 minute recovery. Watched the Prologue of the 2007 Tour of California and watched it snow outside. Power went out half way through spin.

Recovery - 1 Hour - On Spin Bike at Home

1:00 Hour
127 Average HR
156 Max HR
83 Average Cadence

Post race recovery spin. Accompanied by wifers while we watched finale of the Milano - San Remo race.

Hard Flat Training - 1 hour - On Spin Bike at Home

1:00 Hour
129 Average HR
179 Max HR
81 Average Cadence

Three sets of 3 minute 20 second intervals with a target range of 173 to 182 with a 6 minute 40 second recovery. Accompanied by wifers while we watched the Milano - San Remo race.

Hard Hill Training - 1 hour - On Spin Bike at Home

1:00 Hour
128 Average HR
182 Max HR
76 Average Cadence

Had a hard time waking up and getting my heart rate up. Was able to get 3 intervals in. Accompanied by wifers while we watched the finale of the Paris - Nice race.

On Bike Strength - 3 mins @ 50 rpm - 1 hour

1:05 hours
130 Average HR
154 Max HR
77 Average Cadence

On trainer at home. Did 3 sets of 50 rpm cadence keeping HR in base training zone. I found that it is difficult to get the resistance needed for this strength training on the spin bike. The rest of these will be done outside. Accompanied by wifers watching the start of the Paris - Nice race.

Spin Basic IV - 1 hour - On Spin Bike at Home

1 hour
134 Average HR
157 Max HR
85 Average Cadence

On trainer at home. Attempted 90 rpm with HR between 134 and 156. Accompanied by wifers.

Spin Basic IV - 45 Mins - On Spin Bike at Home

45 Mins
132 Average HR
163 Max HR
86 Average Cadence

On trainer at home. Attempted 90 rpm with HR between 134 and 156. I'm starting to feel more comfortable doing higher cadence. Accompanied by wifers.

Pre Race Tune Up - 45 Minutes - On Spin Bike at Home

52 Minutes
101 Average HR
178 Max HR
64 Average Cadence

Pre race tune up as prescribed by Coach. Mostly very easy effort with one interval.

Spin Basic IV - 45 Mins - On Spin Bike at Home (Tired as hell)

45 Mins
117 Average HR
142 Max HR
81 Average Cadence

On trainer at home. Attempted 90 rpm with HR between 134 and 156. Wifers did 17 minute intervals. Tired as hell from the cumulative 4 1/2 hours of riding yesterday.

Hard Hill Training - 45 Minutes - On Spin Bike at Home

45 Mins
131 Average HR
180 Max HR
86 Average Cadence

Quick spin on trainer at home. Goal of high cadence. Three, three minute intervals (HR Zone of 173-182) with six minute recovery.