Hill intervals around the lake 7/29/10
Today's route
Another interesting coaching ride with Keith! For Keith, who got heavily rained on Tuesday, and for me, who had a spectacular fall with on mud yesterday, this morning's ride was a pleasant, educational and ordinary ride. Ordinary?
Before hitting hill intervals, Keith touted me around side streets near the lake to warm up my legs. He always rides to the lake, for about 3 miles, but I drove today to Tee Pee hill. We were riding in a beautiful neighborhood, when this nice looking Porsche Boxster comes to the intersection to make a right turn, places itself inches away from Keith. I thought Keith would fall. He said he would land on the window. Luckily no harm done and the driver waved to us.
Keith had me ride up some hills that I couldn't keep up to him, but was glad that I completed. He has me pick up the momentum going onto the hill and try to keep the cadence high. Then we did a couple of rounds by Gaston Avenue where he said he would climb up to get to the lake. Then we went up on Northcliff Dr. to Lake Highlands Dr. For the first time, he had me downshift, keep the cadence as high as I can keep: going up aerobic way. Then for the second time, we go up on the same hill, but staying in a heavier gear and standing up to make the hill: anaerobic way.
Then Keith mentions One-Leg Pedaling techniques. I think I have seen it in Spinervals DVD. (Here is related article I found). Keith explains you can focus on smooth, full, circular motion and really work on your legs. I am still worried from losing balance, so I agreed to just try to get used to forms for the time being. I had a simple question of how you do it on a real bike, not stationary bike. As Keith demonstrates he puts himself a nice layer of a chain ring tattoo. For today, I didn' t try very hard to make it a good exercise and my stroke was far from circular and smooth. Now I know I don't fall by doing this, so I will try this, maybe on Blue Bonnet.
I was more tired than I would admit after 18 miles and decided to call it quits for the day. We stopped and rested a lot to prepare and recover from hill rides. I was also ready for shopping at Sun and Ski Sports using $10 off coupon that Tour de Cure gave me. I decided I needed an updated, pretty bike pump. That concluded another out of ordinary ride day for me!
Another interesting coaching ride with Keith! For Keith, who got heavily rained on Tuesday, and for me, who had a spectacular fall with on mud yesterday, this morning's ride was a pleasant, educational and ordinary ride. Ordinary?
Before hitting hill intervals, Keith touted me around side streets near the lake to warm up my legs. He always rides to the lake, for about 3 miles, but I drove today to Tee Pee hill. We were riding in a beautiful neighborhood, when this nice looking Porsche Boxster comes to the intersection to make a right turn, places itself inches away from Keith. I thought Keith would fall. He said he would land on the window. Luckily no harm done and the driver waved to us.
Keith had me ride up some hills that I couldn't keep up to him, but was glad that I completed. He has me pick up the momentum going onto the hill and try to keep the cadence high. Then we did a couple of rounds by Gaston Avenue where he said he would climb up to get to the lake. Then we went up on Northcliff Dr. to Lake Highlands Dr. For the first time, he had me downshift, keep the cadence as high as I can keep: going up aerobic way. Then for the second time, we go up on the same hill, but staying in a heavier gear and standing up to make the hill: anaerobic way.
Then Keith mentions One-Leg Pedaling techniques. I think I have seen it in Spinervals DVD. (Here is related article I found). Keith explains you can focus on smooth, full, circular motion and really work on your legs. I am still worried from losing balance, so I agreed to just try to get used to forms for the time being. I had a simple question of how you do it on a real bike, not stationary bike. As Keith demonstrates he puts himself a nice layer of a chain ring tattoo. For today, I didn' t try very hard to make it a good exercise and my stroke was far from circular and smooth. Now I know I don't fall by doing this, so I will try this, maybe on Blue Bonnet.
I was more tired than I would admit after 18 miles and decided to call it quits for the day. We stopped and rested a lot to prepare and recover from hill rides. I was also ready for shopping at Sun and Ski Sports using $10 off coupon that Tour de Cure gave me. I decided I needed an updated, pretty bike pump. That concluded another out of ordinary ride day for me!
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