Did my first 2 hour session on the trainer today wrapping up a solid first week of base training. I watched Angels and Demons to help pass the time, but I could have just as easily listened to music. Before I got on the bike I put together a workout that I thought would be both effective and mentally stimulating. Here’s the workout:
10 minute warm-up followed by 10 minutes of single pedaling. Five minutes easy spinning before the next set. Then 2 X 5 minute fast pedals (110+) with 5 minute recoveries. 20 minute tempo (zone 3) with cadence of 70-75 rpm. 10 minutes easy spinning. Then 3 x 6 minutes in zone 3/4 with 6 minute recoveries. These efforts should be harder than the tempo but on the lower side of threshold. Cool down for 10-15 minutes.
This workout should take about 2 hours. As long as the last few efforts aren’t too hard, this workout should be a good base workout. I went a little too hard on the final three intervals, but it was because the end of Angels and Demons was pretty intense. Happy riding. mb