Yesterday was a good day overall. Went up to Cranmore mountain and did my Meisters race run with Kelly, came home took the dog for about an hour jaunt through down, then it was time to get down to business on the trainer. Since I am coming up with my own training regiment, I used something we used to do in basketball back in my high school days. I did a ladder of intervals. Went something like this…..
did it on the rollers, so resistance wasn’t all that high (although I do have a resistance unit on it) but did 5 minute warm up, started interval, rollers broke after 15 seconds into the interval so stop had to fix it and then warm up again, SO….7 minutes of warm up, 10 minute interval at as close to 100 rpm as I can, 1 minute rest, 8 minute interval, 1 rest, 6 hard, 1 rest, 4 hard, 1 rest, 2 hard, 1 rest, 2 hard, 1 rest, 4 hard, 1 rest, 6 hard, 1 rest, 8 hard, 1 rest, 10 hard 5 rest. It was a total of about hour and a half. Those last 8 and 10 minutes work you pretty well, especially trying to keep the rpms at 100.
Tonight, if the weather stays a little warmer, I want to take the single speed 29er out for a little ride on the snowmobile trails. If it gets too cold, I will be staying inside….again…
