|Go Hard... or Go Home!|
This morning I made up for the rest... It was RACE DAY in Spinning class today!! Wrapping up the 10-week session of classes, it was a special event... no newbies, doors lock early and all out baby! I grabbed the bike front and center. (I tend to push harder when I know there are people behind me that could be watching.) I was drenched to the bone with sweat, and a nice puddle under my bike. I gave it ALL during the race, and felt good and strong at the end. I feel proud of my legs today. Oh-yeah, and the fact that a guy after class said, "Man, you're like a machine. I couldn't keep up with your ponytail..." Yup, that helped too.
What is a Spinning Race Day? Race Day puts you to a test, and challenges everything you've taught your body in the past classes... jumps, hills, and speedy flats. The goal is to never let your heart rate fall lower than 80-92% of your maximum heart rate. The key is to push big gears (resistance) while maintaining an aggressive leg speed. Pedal cadence should be about 80-110 RPM.
Why a Race Day? Similar to running a tempo, a Spin Race Day challenges your body to work at high heart rates, and push above your current lactate threshold. By pushing your body to this point, your body is forced to adapt to greather concentrations of lactate, which will improve your lactate threshold... and bottom line, your ability to run/pedal faster.
Have you caught the Spinning bug yet?
It's my favorite XT. I look forward to it twice a week.
In an odd way, the break from pounding pavement makes me also look forward to my run days.
My schedule is thrown off this week, so I did some modifications to "the training plan."
Here's how the rest of my week looks...
Wed - Boxing bag and an easy 3 miles tonight.
Thurs - I'll be lucky to squeeze in yoga between the green beers... Happy St. Patty's Day!
Fri - "Shake Your Shamrock" Virtual Race 13K
Sat - Rest! Enjoy the day in Chicago with my family.
Sun - St. Paddy's 8K Race, Chicago lakefront