Welcome to the Garage

There was a steady cold rain falling tonight, so we brought our training ride into my garage. Using our CycleOps trainers, I put the team through the paces using the following Spinerval workout:

• Warm up 5 minutes easy
• 3x30 sec 42x15 @ 30 sr (Seconds Rest = easy spin)
• 2 min easy spin
• Repeat 4 times
  • 30 sec superspin 42x18 (rpm > 110)
  • 30 sec easy
  • 1 min steady
    • 1st time 53x15
    • 2nd time 53x18
    • 3rd time 53x12
    • 4th time 53x15
  • 30 sec easy
• 2 min easy spin
• 3 x 30 sec one-leg drill (alternate 3 times each leg) 53x15 with 30 sr between legs
• 1 min easy spin
• 5 min of alternating between 10 sec hard 53x12 and 10 sec easy in same gear
• 2 min easy spin
• Repeat 5 times
  • 20 sec build effort 53x15, then
  • 10 sec out of saddle sprint 53x12, then
  • 30 sec easy, recovery spin
• cooldown 5-10 minutes