I've built up my running over the last couple of months, so it's time to reduce the focus on that, and pick up a little more riding. Translation: trade the Tuesday hard run for a hard bike. Seems easy enough, right? After spending part of the weekend on tuning my road bike to use on the trainer (since the tri-bike is now used outside), it was go-time tonight. Last year I did regular FTP building rides. This year, to keep things fresh, I'm doing more Spinervals rides, a couple of weeks on each, going from the shortest duration focus (sprints) to longest (time trials). Raise the left, fill the right.
Welcome to Spinervals 20.0, The Sprinting Machine. I'll quickly summarize the video: Lots of 10 second sprints. I don't remember the last time I did this workout but it has to be 18 to 24 months ago. I remember I was on the brink of hitting over 1000w as a peak wattage. That is no longer the case. I have killed all the fast twitch muscle fibers in my legs. They're gone. My big sprint for the day was 850w (that's a peak, not a 5s average), so I have no kick. I had trouble regularly getting over 800w on all the sprints. I am so not cut out for this type of work, which means it's probably pretty beneficial for me to do it. I will say, for a workout where 80+% of the time is at recovery effort (opposed to the 20-40% of most Spinervals DVDs), I was left a sweaty jello-legged mess.
Run: 2.5 miles, ez
Bike: Spinervals 20.0 - The Sprinting Machine, 60 minutes
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2 comments:
Thanks for the review - I may have to pick that one up.
It's a good workout, better suited to roadies, but works on the weaknesses of triathletes. I wouldn't do it mid-season, but it's a wake-up call early on.
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