Training Log - February 12, 2009

Got an hour on the trainer this evening. Felt pretty good. Here are the particulars:

• Ride Time: 1:00
• Distance: 18.6 mph
• Average Speed: 18.5 mph
• Max Speed: 29.2 mph
• Trainer Resistance: Low
• Exercise Type: Medium Intervals (2:30 each)

So, I started with a long warm-up (7:30) of gradually increasing speed. Then I went through 4 sets of standing intervals. I picked a fairly low cadence (50 rpm) and held that cadence and speed (~16 mph) for both the standing and sitting periods.

Then I started speed intervals. I rode the fast periods by sustaining different speeds (20, 22, 22, 24, 28, 25 mph), with the rest periods at 18 mph.

Finally, a 5 minute cool down of gradually decreasing intensity.

An interesting note: I weighed myself both before and after the ride to see how much water I was losing during the exercise. The result was the same for both weights. (And, no, I will not tell you what I weigh.) The scarier part is that between the weigh-ins, I had drunk a full 24 oz bike bottle. Further, I was wearing the same clothes as both weigh-ins, but afterwards I think I could have wrung water out of my shirt it was so wet. I think I probably lost 28-30 oz of water during the 1 hour ride.

Maybe switching to bike bottles for the BikeMS event isn't such a good idea...

God Bless,
JAy.