tag:blogger.com,1999:blog-6332850904986679402.post5550894350477702670..comments2023-10-23T09:26:43.262-07:00Comments on Training w/ a Track Coach and His Adorable Wife: I Heart Biking! Help My Heart!track coach and adorable wifehttp://www.blogger.com/profile/15687538676703896501noreply@blogger.comBlogger4125tag:blogger.com,1999:blog-6332850904986679402.post-10707845446555780782010-10-26T14:11:36.906-07:002010-10-26T14:11:36.906-07:00I second the idea of spinervals, they literally le...I second the idea of spinervals, they literally leaving you begging for mercy. <br /><br />here are some more interval workouts. The trainer should be used primarily for intervals, its to practice what isnt safe to do out on the road. <br /><br />First, make sure your knee is healthy<br /><br />always start off with a 5-10 min w/u <br /><br />a) spin ups, in your big ring up front and your easiest in the back, for 30 seconds, spins at least 110rpm, recover spin for 90 seconds, repeat 8-10 times <br /><br />b) big ring up front(53) click 5 times for your rear (15) and do 30 seconds as fast you can. Then click to your front granny gear for 2:30 mins of recover, this will hurt around set 5, its sets 5 thru 8 that make you the champion<br /><br />c) after the warm up, start in your big ring up front, and one click in the rear, go for 5 mins, each five mins click to one more larger gear, at the end you should be 6 clicks out. This is continous, no rest, and it burns, but a great leg builder. <br /><br />all these are seperate workouts, email me tri_diesel@yahoo.com if you have questions, I hope this helps.Big Daddy Dieselhttps://www.blogger.com/profile/07868041775049514011noreply@blogger.comtag:blogger.com,1999:blog-6332850904986679402.post-5071150473789461702010-10-22T11:01:45.711-07:002010-10-22T11:01:45.711-07:00Good job on your bike ride.
Have you looked into ...Good job on your bike ride.<br /><br />Have you looked into get a spinervals dvd?? Those are hard, but awesome!Aimeehttps://www.blogger.com/profile/17553067128072502179noreply@blogger.comtag:blogger.com,1999:blog-6332850904986679402.post-57330897354701613822010-10-21T22:54:47.469-07:002010-10-21T22:54:47.469-07:00I think it's great that you got your heart rat...I think it's great that you got your heart rate so high after not being on the bike for awhile (I think that's the case). Typically, it takes a rider some time in the saddle to have the strength to work the bike and keep the heart rate that high.<br /><br />I bet BBD has tons of good riding tips. I just tend to go out and ride, tackle the bigger hills twice if I have the time, intervals here and there, group rides as much as possible, etc.Patrick Mahoneyhttps://www.blogger.com/profile/17181637044657605057noreply@blogger.comtag:blogger.com,1999:blog-6332850904986679402.post-12422688609396738622010-10-21T22:35:57.465-07:002010-10-21T22:35:57.465-07:00this post got me more excited to get my bike! =Dthis post got me more excited to get my bike! =DJulie @ HotlegsRunnerhttps://www.blogger.com/profile/10597423212013508187noreply@blogger.com