Last night I did a great workout... Spinervals Suffer-O-Rama. Well, that is if your definition of great is cramping legs at the end of the ride and stiff legs the next morning. Even with the pain it was fun in a sado-masochistic sort of way. The weather was perfect and I was excited to get out riding for the first time in a couple of days. I fired up the iPod to a good hard rock playlist and rode out through the neighborhood at a steady hard pace. At the turn on to New Bridge Rd it was time to fire up the video and start the real workout. In this particular video there are several hard 100% effort sets as well as some hard tempo ones. My legs SCREAMING were screaming even after the first set. The Suffer-O-Rama work out took me all the way out to Creeds and of course ended there leaving me to struggle all the way home with wasted legs.
I am very happy with the motivation that the combination of music for a warm up and the Spinervals video has been given me on my interval days. It breaks up the monotony and Coach Troy yelling over your shoulder as you hammer out that effort is a big help at getting the most out of every second of each sets. It is amazing how much more difficult the workout seems to be on the road than on the trainer! Especially when it's hard efforts in to a steady 7 to 8 mph wind. In a couple of weeks I will find out if all the hard work is helping when I race in the Hagerstown Criterium Challenge. Who knows maybe I will even place well.
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