Today was a cycle day and I needed to do 10 miles in 45 min, easy enough. I was using a Kurt Kinetic and doing the Spinerval DVD, Workout 'A' - Technique: This 30 minute technique session includes one legged drill work and high cadence pedaling to maximize your leg speed and create better efficiency on the bike.
So..

• 41:42,
• 11.1 miles
• speed average 15.9
• cadence average 79
• cadence max 139

feeling good so far into the training with a little cold. Tomorrow Swim and Run.

Labels: cycling, Spin, trainer

So here we are, starting this blog! First thing that every triathlete must do is join USA Traithlon, not only does this help when going to races and getting discounts at races, but also help as a donation to the USA Traithlon group.

Another thing is make sure while training that you are careful, if you are training outside. My season was ended in early September because a motorist was trying to beat traffic and turned into me, running me over and totaling my brand new bike. Now you would think that all this would be simple, but Geico her car insurance is dragging their feet while my insurance company Aenta has been over the top helpful and accommodating to me injuries and personal therapy. To say that that little Gecko should feel what I felt as I was being drag is a understatement, it is a shame that even though the women who was driving the car, who feels awful and has plead guilty, Gieco has not done anything to make this right.
So things that you should always carry on you while biking or running, a iPhone and Road ID.

With that put behind us, here is what I did yesterday.

• 62 min on a Trainer at 63/79, meaning my average was 63 and my highest was 79
  
• Speed was 18.1/20.6
  
• Heart Rate was 135/158
• Distance 18.

So what does all this mean, well yesterday I was just trying to stay in a low gear (gearing is big chainring/small chainring, there is a whole equation to break it down but I will stay away and make it simple), and spin at a 60+ cadence. My gearing was at most times set to 53/14, not bad but I was tired.

Workout:

Cycling
Activity Intensity Distance Duration Pace
Cycling Low 18 Miles 60 min able to hold a conversation

Cheers

Labels: Bike training, trainer