How to overprepare for Spinervals Workout 12/15/12

This blog is to accompany the video I made on 12/4 , Welcome to 2012 Challenge-How to overprepare for Spinervals Workout 12/4/12

Since my 2009 Cannondale Six Feminine 6 (aka Pretty Cannondale) is the only bike I have for inside and outside ride and my workout area is living room, I get to do a complete setup about once a week. My hope for this blog is to share my overpraparation for Spinervals workout and you can get some ideas what you need.

Environment

First thing I do is to turn down the air conditioning to 60 degrees F (15.5 C). Because I cause a great deal of stinkiness, I usually light candle on the long table. I bring out folding table and set it next to the long table. Later I will start the ceiling fan.

What to wear

I wear no cap, tie my hair with rubber band and make sure my makeup is off. I gave up riding in style for Spinervals workout a while ago. Basic workout bra, bib (only worn inside) and CEP Women's Pink Running O2 Compression Socks or regular bike socks. For Competition 26.0 - The Hardcore 100, I change after the second disk.

Setting feeding tables

Just about now, I turn on TV and DVD player. I usually have two bottles of Accelerade, lemonade flavor, in Clean Bottle chilled in the fridge, so take them out and start sipping from one. In an 8-inch baking pan, I put iced water and soak a towel inside. If the workout is longer than 2 hours, I will have a pitcher of ice next to it for refill. Here comes nutrition: GU Chomps Blueberry Pomegranate works on my leg strength and I set up 1 packet for one hour workout. GU Energy Gel Espresso Love works for energy and I set up 1 packet for ½ hour workout. New this year is SaltStick Electrolyte Caps. I pack 1 for every 30 min. plus extra in Ultimate Direction 4oz Gel Flask. I set up 2 of Clif bar mini just in case for real food, but recently I don’t seem to eat very often. If workout is Competition 13.0 - Tough Love or longer/tougher, I set up Van Holten's Pickle-in-a-Pouch Lil' Sweetie (Sweet) just in case. In the video, I brought five 20oz water bottles with a can of diet coke. Water is used also dumped on head and filling up the iced water mentioned above. Of course, I do not use all of it, but this is why it is called overpreparation.

Bike and trainer set up

First I lay down an exercise mat on the floor. This is to protect carpet from liquid and also weight of the trainer. Pump up bike to tire pressure about 100 psi I place Kinetic Road Machine. Then I tape a handy dandy charts reminding me of gear ratio, heart rate and power zones on the cable on the right side of the handle bar. I bring Pretty Cannondale and Kinetic Road Machine and set it up with resistance of four half turns. Place CycleOps Climbing Riser Block for the front tire. If it is a hill workout, use two to elevate. I put a dry towel on the cable left side near handle bar.

Almost ready to go

I take a half pack of Chomps (even with aerobic workout). I bring shoes after taking Penguin Fresh Twist Shoe Deodorizer out. On bike, I use CycleOps Bike Thong Bicycle Protector with remote holder that has DVD and TV remote in, then change TV input to DVD. Don’t forget to give a Quick wipe of DVD and pop it in the DVD player! I wet Garmin Premium Heart Rate Monitor strap (Soft) with water and and wear it. Then I insert Digifit Connect to iPad and put it on the computer lap desk between the couch and chair. Then turn on g Garmin Forerunner 310XT and make sure it senses heart rate, turn GPS off and place Garmin on the handle bar. Now I am finally putting Pearl Izumi Women's Select Gel Gloves and Pearl Izumi Women's Select MTB Cycling Shoes on. Now I hop on bike and start pedaling. All the devices need to be started. First, I make sure Garmin recognizes cadence and power and start Digifit app on iPad and make sure DigiFit DigiFit recognizes speed/cadence, heart rate and power sensors and start. Then I start Garmin and clip in! (Shimano SPD M324 Mountain Bike Pedals, one side SPD, one side flat). Before I start the workout, to warm up, I watch Coach’s Notes. Now I am ready to go!