Sunday, November 30, 2008
Rainy Day = Time Trial Spinervals workout
Starts with the warmup, easy 32-15, then 3x30s 53-13 w/ 30s 32-15 easy in between, one leg drills, 2x[53-12 each leg for 1 min], high cadence drill, 3x30s >120 RPM 53-15, Time Trial simulation, 5 min 100 RPM 53-19, 4 min 100 RPM 53-17, 3 min 100 RPM 53-15, 2 min 90 RPM 53-13, 1 min 80 RPM 53-12, with rest in between of decreasing length , one leg drills again 45 sec each leg, 53-12, high cadence set #2, >120 cadence 39-15, second time trial simulation set, 3 min 95 RPM 53-19, 2 min 95 RPM 53-15, and then 1 min at 80 RPM 53-12 with recovery of decreasing length in between each set, and then the final set of the workout, sprints at 3x30s [10s 53-19 110RPM, 10s 53-15 105RPM, 10s 53-12 95RPM]. Really tough workout, tired me out pretty good. Got on when Cole was napping, however found out that apparently working out in the basement wakes the little guy up! So need to figure this out a bit more in the future. Either way, it was a great workout and it feels good to get back into the swing of things!
This year, like last year, I will be riding for Mary Payton's Miracle - My friend Steve Kogos from Trigators informed me that his friend Joe's daughter, Mary Payton, was diagnosed a number of years back with Late Infantile Batten Disease. This is a disease with no cure, however, there are special experimental (and extremely expensive) treatments which have shown some significant signs of success! In order to assist with the costly treatments and research, Mary Payton's Miracle was created to raise money to find a cure, hopefully in time to save little Mary Payton as well as the many others affected by this terrible disease!