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.
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.