Spinervals 43.0 - Aerobic Engine Builder!, feat. Team TriSports.com (AKA Mini Tough Love) 12/10/13
Third Annual Challenge is almost third way in! I have had to juggle workouts this year due to school schedule and allergy shots, but I am making all workouts in. This is tomorrow’s workout, assigned for the second time this year, but I did it today again.
The workout is simple. Small
discretion is it is not 1:30 as Coach puts in schedule and he says in the
workout. The count down starts
very close to two hours. But it is very simple, I don’t even need to show a
screenshot of the menu or anything. The workout is zone 3, Aerobic
Endurance/Muscular Building. After warm up, the workout goes as follows. (Off
the memory, but I am quite sure it is right.)
First half: Lower cadence, heavier gear. Suggested Big 15 and 70-80 rpm.
2 minute x 10 times, 30 seconds rest in between
5 minute x 4 times, 1 minute rest in between
2 minute rest
Second half: Higher cadence, lighter gear. Suggested Small 15 and 90-100 rpm
2 minute x 10 times, 30 seconds rest in between
4 minute x 5 times, 1 minute rest in between
IF Coach had done right.
This workout wins Bad Mouthing Award for me for several reasons. First and most obvious, Coach forgets and
comes up with special longer than explained, 4 min. rep at the beginning of the
second half. Although it is sweet
of Coach Troy to admit he made a mistake, when he says, “It is OK.”, each time
I yell back, “It is NOT OK!!!”
Probably Coach will try to defend intensity 8.8 by saying it is Aerobic
Endurance, but it sure feels like deserves 9 level. I gave a new nickname to this workout, Mini Tough Love. I approached as Tough Love and first
ate pretty good breakfast. I made
sure I have Gu Chomps and gels as well as diet coke, sports drink and lots of water. I thought it was plenty, but after the
workout, only one bag of Comps remains!
And I even practiced SaltStick and I think it actually helped me going
stronger in the second half.
This workout was new last year and first appeared innocently in mid-week
in Challenge. And in later part of
Super 6, it kept appearing as if it were Aerobic Builder. I was quietly thinking this really
should be taking weekend long ride slot.
In this Challenge, the alternatives for it are 16.0, 17.0, 39.0 or 1.5
hrs aerobic (zone 2-3) on the roads.
The alternatives are considerably easier. So I want Coach to do 43.0 HIMSELF! Poor super racer, young kid from Puerto
Rico looks beaten and hung his tongue later on: I am sure Coach talked him into
it saying after 42.0, “It is one and half hour of aerobic workout, kind of like
active recovery.”
Each time, I change my mind if the first half is harder or second half is
harder. For the last two times,
the first half was harder. Notice
he says, the title of this workout can be “Quads on Fire”, which went to
42.0. But he meant how hard the
heavier gear half is tough on legs.
I wish Coach put the time in schedule as 2:00 and warns us it is long and
hard because the workout really deserves to be done in full. If you cut at 1:30 and miss the last
20-minute set, you are missing half of the second half. First half and second half both deserve
the equal time to develop muscular building purposes.
Then Husband casually walks by me and says, “Oh, it does look like Tough
Love.” spotting small cog standing.
When you do standing in the first half, making even one heavier as Coach
instructs, you would not imagine standing in the small cog in the same way:
this time he explicitly says by staying with the same (small) gear. For those who are not familiar with
Tough Love, that is what is most talked about and that is when you hear Kristi
Thomas is bad mouthing.
So this is an appropriate workout to work up to 13.0 Tough Love and
unknown monster 45.0 Showdown and ultimate 26.0 in Challenge. 10 down, only 22 to go!
Garmin data from 12/5
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