I had to skip the Diva ride today because my arm was hurting during the show last night and I can’t take any chances during work season. I missed seeing the girls and being in the afternoon sunshine but I fit in my bike workout on a spinning bike at the gym instead.
I have a great book by Sally Edwards about heart rate monitor training for cyclists so I strapped on my hrm and chose a workout. It was based on moving between different zones fluidly, which requires exact and pointed amounts of exersion. I found bringing my heart rate down in a certain amount of time to be much more challenging than pushing it up but the very slow upward crawls were also difficult.
The end result was a good sweaty workout that worked my legs but left me feeling energized, not exhausted. Good music on my headphones didn’t hurt either. I’ll post a playlist tomorrow!
0-5 min Warm up to bottom of zone 2
5-10 Increase intensity using rpm and cadence to bottom of zone 3
10-20 Increase heart rate 5 bpm every 2 minutes
20-25 Decrease heart rate 5 bpm every minute back to bottom of zone 3
25-33 Increase hr from bottom of zone 3 to bottom of zone 4 in one minute then back down the next minute. 3x then 2 minute recovery
33-36 Power stand * for 10 seconds then recover for 20 seconds. 6x
36-39 Recovery & bring hr back to bottom of zone 2
39-45 Increase from 65% to 85% then recover back to 65% as many times as possible
* add weight to spin wheel and from slow pedal or close to stop, sprint standing as fast as possible