House of Pain

I was in the lab again last night. Tony had us do a four part, 80 minute, workout. After the ususal warm-up, the group was split up and embarked on one of four wattage based interval workouts. First I did 20 mintues of tempo and 75, 90, and 110 RPM's. Second I was onto a Spin Indicator program. The program displayed your pedal stroke on the screne and your power output for both legs during the entire 360 degrees of rotation. My days on a SS and a fixed gear shown through as the program indicated nearly level power throughout the pedal stroke for both legs. When you are lacking in leg stregth, effective spinning is a powerful equalizer. This was followed by 20 minutes at Threshold with 3 minutes of rest between sets. The final 20 minutes were 5 x 1 minute on, 3 minutes off, above Anerobic Threshold. This was a killer. The first two reps hurt, and the last three were just brutal.

The good news is that my knee felt good and feels fine this morning. The weather forecast for the weekend is brutally cold, so the rollers will see some hours of action.

The other good news is my weight. I'm down 9 lbs. since the beginning of the year. 9 down, 14 to go.