I called the exercise class hotline at 7:55 this morning and was sitting on a spin bike by 8:15. It was the only class of the day and I was determined to do some biking before I started baking. I sat in the back near the fan and was able to exert myself more than usual. I’m not sure why I was feeling so good, but my legs were working well and my stomach wasn’t cramping at all. We did several drills, only a few of which I remember because my brain is not functioning full force these day! These are in no particular order and I didn’t follow any of the instructions on how much weight to maintain on the wheel since I was taking it easy. I don’t remember timings of most segments either. Sorry- useless workout to follow, but some good drill ideas to be tailored to another workout!
3 climbs in 4 / 45 second intervals: first two intervals seated, third and fourth standing, increasing resistance 1/2-1 turn each interval
4 cadence drills: beginning at 70 rpm, increasing gradually over 30 seconds to 110 rpm, hold 10 seconds, drop back to 70 rpm
alternate between 90-95 rpm seated & 60-65 rpm climbing
At the end of class, the instructor was talking about how we’d used fast-twitch muscles and burned blood sugar. This made me think back happily to the extra large sundae I’d indulged in last night. Maybe I burned some of it off. But even if I didn’t, I enjoyed every bite!
50 minute spin workout, plus warm-up and cool down, max HR 150, 11.2 miles
stretching & core- push-ups, tri-dips, prego crunches, side crunches, bird-dog