There are no downhills in my office.

Over Thanksgiving, I picked up a used wind trainer, from one of my generous tri-drs friends. I set it up in my home office, where I can watch some tv, or listen to music, while I spin. I got a block for the front end (this thing really lifts my little 650 wheels), and I've played around on it a bit.

Today though, I did my first "organized" workout, from a sheet I picked up at the LBS when I got the block. This was my workout:

00-03 mins: Spin easily in 39/21 (I have a 42). Start at 70 rpm, increase by 10 rpm each minute.

03-06 mins: Increase gearing to 39/19, Start at 70 rpm, increase to 100 rpm for 15 seconds each minute.

06-09 mins: Shift to 53/17 and stand for one minute. Sit for one minute in 39/19. Stand for another minute in 53/17.

09-12 mins: Shift to 53/19 and alternate between 100 rpms and 70 rpms every 30 seconds.

12-20 mins: In 39/19 do alternating single leg pedaling.

20-23: Spin easily in 39/19

23-33 mins: Ride hard in 53/17 for one minute, then spin easily in 39/17 for one minute, and repeat 5 times.

33-41 mins: Sprint in your 53/15 for 15 seconds, then pedal easily in 39/19 for 45 seconds, and repeat 8 times.

41-45 mins: Cool down by spinning gently for just over a minute each in 39/17, 19, and 21.


WOW, this was HARD. There are no downhills or places to glide and rest my legs a bit. I jerk and wobble like crazy when I stand (and I need to take a break before a minute is up). There is a definite imbalance between my legs And, as usual, I was slow. In 45 minutes, I only covered just over 10 "miles". Still, I actually had fun, in that sick, wanting to push myself to do better way. There is lots of room for improvement. and it will be fun to see how I do as the winter progresses.