Monday, January 15, 2007

Fasttandem Challenge!

I will be spinning on my bike trainer doing workout number 21 from www.fasttandem.com and would like to invite all those interested in spinning this workout with me sometime this week. If anyone would like to use this workout click on the link below and print it out and take it with you on your bike trainer. You will need a bike computer that measures cadence. My bike has a front chain wheel of 39 & 53. The rear free wheel has a 12-13-14-15-17-19-21-23-25 gears so when the workout calls for a gear of 39 x 16 I use 39 x 17. This is the only modification I make.

The workouts are above my level of strength and endurance but the more I plow through them the stronger I feel I'm getting. Maybe after a few years I might be able to spin at 53-17 for 4 minutes at 100+ RPM. Warning! You have to have legs of steel to spin at 100+ RPM for a period of time.

I will leave this post up all this week where you can post your results here.
What I will record is total time, distance, max speed, and average speed. I find I get 18 miles in around the 1 hour workout and that's when I stop. I'll post my detailed results and experience by Wednesday or Thursday.
The Challenge.

Note: 30 seconds on and 30 seconds off means: The total time is 1 minute. In the 30 seconds off, you can rest a little and bring your RPM up to 100, so that you can start > 100 RPM on the next 30 seconds.

9 comments:

Flatman said...

What is the 30 seconds on, 30 seconds off?

Papa Louie said...

Read the Note on the post.

cp said...

I don't have a trainer, but this would be great workout no doubt!

JeffM said...

Very similar to what our class does on Saturdays, but I don't have a cadence meter so I don't know if I'm doing 100. If you say it's hard, then it must really be hard.

Flatman said...

Challenge completed this morning. See here for info:

http://flatman.blogspot.com/2007/01/trainer-challenge.html

qcmier said...

Every think of trying out a New Vision workout? You should come on over one Saturday morning.

TriSaraTops said...

Oooh...I could use a good trainer workout...my stupid cadence thingy isn't working though! Arg! I'll have to mess with it and then let ya know how it goes. :)

TriBoomer said...

Cool workout. The weekend weather in Dallas is forecast for rain and snow mixed together. I'll do the workout on my bike and let you know how it goes.

Stay tuned...

Neese said...

I thought you were supposed to be running? :o) Seriously, sounds like a great cross-training workout