The possessed trainer...
It was another Spin at Sport's Basement, I'd given out my regular trainer, which left me with my Computrainer. I had used it a number of times before with the a computer attached but never it's standalone mode, of course it would been a good idea to read the instructions before hand, but it has six buttons how hard can be? Well I got it going pretty easily, however after a few minutes it was clear I had know idea what I'd set it to. Every time I changed down the gear the resistance on the trainer increased, it wasn't until the end I realized I had it set to track to watts, so the best part of 45 minutes I was spinning at around 275 watts. I need to go read that manual now.
Labels: Spinning
Iron University - Cycling
Today in Ironteam land it was all about bike! Knowing your bike and becoming at one with it, coaches included complex terms such as "units of cadence" also know as "RPM".
Other highlights included:
- How to maintain your bike. (Never use it in a swimming pool)
- Changing tires which inevitably results in me freezing my fingers off with C02 cartridges.
- Exciting maneuvers in the car park
- Cycling as slow as possible without falling off
- A stationary spin
- Finally ending with a little bit of hill climbing.
Perhaps, most importantly how to pose for a team photo.
Labels: Cycling, Spinning
Tour de France, Stage 9
While I am certainly not competing or even have the time to watch it, I did have a Tour de France themed spin class early this morning. The class recreated the two major hills in the stage along with the chance to visual a chase by a peloton of riders. I did two 45 minute sets with 15 minutes core in between. It was a great workout, and winning my virtual race set me setup for the rest of the day. As you can see by the numbers below this was a go "all out" workout.
Spin Details:
Set 1
174bpm Average Heart Rate
202bpm Max Heart Rate
Set 2
181bpm Average Heart Rate
200bpm Max Heart Rate
Labels: Spinning
Another Spin and Run @ SB.
It was Tuesday again, which of course meant another spin and run at Sports Basement, a 60 minute spin followed by a 25 min run. I felt good on the run for change and kept a good pace.
Spin:
Technological failure no stats.
Run:
25mins
166bpm Average Heart Rate
182bpm Max Heart Rate
Labels: Running, Spinning
16mph while standing still...
Another weekly spin at Sports Basement, the weather was good we setup outside for 1 hour recovery Spin.
For those question the accuracy of the Garmin, I will say it is very good accept when your not moving. During the stationary spin I hit a maximum speed of 2.7mph, while maintaining a healthy 16mph average? :-)
160 Max Heart Rate
125 Avg. Heart Rate
Labels: Spinning
Time to Spin
It seems far too long since I've been to Ironteam Spin, due a busy schedule of late, but when I saw 90 minute spin on the calendar, I thought wow I've never done a constant 90minute spin before, sounds like a good challenge. I was still a little fatigued from Sunday's ride but the virtual 90 minute Ironman Canada course was a lot of fun. However I must say I don't recall every sweating so much through a workout as I did tonight.
Spin Details:
30 miles of spin
75rpm Average Cadence
193bpm Max heart rate
155bpm Average heart rate
Labels: Spinning
Boot Camp Day 1 - "All roads lead to Rome"
Today was first day of our
Ironteam Bootcamp Weekend, packed with Swimming, Cycling and Running. The long day ahead started at Burgess Pool in
Menlo Park, at 9am. We started off the morning with a 1hour swim, doing 1000 yard repeats broken up into different sets. Towards the end of the swim the rain started, my shoes sitting by the pool ready for me to start the run after of course it didn't take long for these to become very soggy shoes, luckily I had a spare pair in car.
Then for a run in the rain, which took us out from Burgess Pool to Standford Campus for some loops. I took the run easy and chatted with a member of the North Bay Iron Team, as they were join us for our Boot Camp weekend. By about 1.5 into the run my IT band flared up and running became hobbling once again, so I walked back to back to start and got ready for the cycle.
The rain was still coming down as our ride began, just as everyone was heading out I realized I had forgotten my sunglasses, not needed to protect me from the absent Sun but from the inevitable spray from the front tire. I had heard the ride brief so knew the general loop but I was on unsure of the beginning, I had a fifty/fifty chance to make the correct turn at the beginning, seemed those odds weren't good enough so I started out the wrong way. I suppose I should note I could of looked at the map but I still have a sense of adventure :-) It wasn't long before I was back on track and caught up with the rest of the team. I was also drenched to the bone with a nice mud wash on my legs and spray up my back. Despite the conditions it was nice little loop through
Portola and I still managed to get a nice speed with safety in mind.
Just as I wasn't sure about the beginning of the ride I wasn't sure about the end either, though I had directions they were some what like a damp rag and unreadable by now. Of course I know the area, so I made my own way back, though a wrong turn did add some extra distance at the end.
After the ride we had a short break for lunch then it was on to sets of Spinning, Running, Strength and Core. The running was out of the question after the morning's hobble and the the spinning while generally
ok, though gave me the occasional wince as a sharp pain shot through my leg. This however meant I had plenty of time to devote to the strength and core training, plus some stretching for good measure. By the time we finished (around 3pm) the Sun was finally out and it was looking like a nice day :-)
Ride Details (
Click here to view on Google Earth):
59 minutes
18.41 miles
1,117 feet of climbing
18.7 mph Average speed
37.7 mph Max Speed
(can't believe did that in the rain)
148
bpm Average Heart Rate
182
bpm Max Heart Rate
Labels: Cycling, Running, Spinning, Swimming
Trials of the Heart (Part 2)
Second spin class of the week focusing on maximum rate.
2x 45 min sets with 15 mins of core
155bpm Avg Heart rate
194bpm Max Heart rate
Labels: Spinning
Trials of the Heart (Part 1)
First Spin class focusing on Max Heart Rate.
45 min sets with 15 mins of core
163bpm Avg Heart rate
193bpm Max Heart rate
Labels: Spinning
Ironteam - Spinerval
This morning we were at De Anza College for a Spinerval set, which consisted of 20 minutes of Spinning followed by 10 minutes of running, four times. Overall this made for a tough 2hr workout.
Labels: Running, Spinning
