Once upon a time, someone asked an author how to learn to write. His answer "You have a million words of bad writing in you, and the sooner you start writing, the sooner you'll write it out of your system."
Someone asked IG how to get better on the bike. His answer, "Ride more!"
Today was a good day for a workout. Everything felt strong, including my arm, so I pushed for a good workout. Keep in mind that during the easy pedal I'm working the range of motion on my arm.
Started with some gentle stretching, then warmed up on the bike for 15 minutes. Did some slow accelerations during that time. Then started with 3 sets of one leg drill, each with accelerations after.
Then started the first main set he had given us. 3 min @100 rpm, 4 min hill, 3 min @ 100 rpm, 3 min easy pedal.
Then 2 min TT, 5 min 15/15, 2 min TT, 3 min hill, 3 min easy pedal
Then 3 min hill, 3 min 15/15, 3 min hill, 3 min 15/15, 3 min hill, followed by a few minutes easy pedal, and assessing how I felt. Still wanted to do more.
10 x 4/2, with the 4 min at 100 to 110 rpm, driving heart rate up into aerobic zone. Concentrating on keeping pedal strokes even and round, light and fast. Then some slow accelerations and 15 min easy pedal and cool down. Then a long stretching session. I tried, and can do plank position, which is new. Pushups are still right out.
Throughout this, IG was watching the stop watch, the heart rate monitor, and the rpm. There was lots of encouragement to get in the last few seconds of each segment, and to keep it smooth and fast. The 2.5 hours on the bike went by fast. I could have gone longer, and thought of doing so, but we've got Christmas dinner at friends, and didn't want to be totally wiped out.
I'm really pleased with how it went. This is the strongest bike session since the build to my last half IM race. My watch says I burned over 2100 calories, and I'm probably going to eat that all back again at dinner in a couple of hours. Burp.