Spin race day. January is almost coming to a close. Can you believe it???!?! It went by so quickly. This year I will host a race day spin on the last Wednesday of the month. Last year I did the same thing only on Monday. I had about 16-17 people in class this morning and only 1 front rower! It was funny to look up and see everyone in the back rows. I hope they know I can still see them! 😉 I had a personal goal today in class which I usually don’t do. Class is not about me, but being it was race day I kinda made a goal. My goal was to keep an average heart rate of 157-158 and guess what? Somehow ( I am still not exactly sure how) I accomplished my goal!! 🙂 I kept a 157 average HR. Woohoo! It was a pretty tough ride today( race day= 80%-92% effort and not recoveries). I had new music ( a few new songs) which always makes it a better ride in my opinion. The warm up was extended ( it was over 10 minutes). I included a few power climbs in the warm up ( like the pros do it!) to get the class ready for what was to come. I hope it helped them, because I am sure it helped me a lot! We had a long stretch (7-8 minutes) of random timed rolling hills. I had the class visualize passing 1 or 2 people during this time. There was a short ( 5-6 minute) steady climb after that and then the long stretch of a flat road – Race Day style! This was an 8 minute stretch ( give or take) and we had plenty of opportunity to surge ahead 3-4 times in 30 second intervals. We turned up the resistance and surged ahead before settling back into a maintained cadence and gear. Whew. That made my HR soar. I was sure I was not going to average 157 because of this! We ended the race on a hill. Why not?!?! It was about 4-5 minutes long, it kept getting steeper and steeper. We finished in a standing climb and I had the class power to the finish during the last-minute or so and then the race was over! 4 more weeks until the next race day. Can’t wait!
I tried to lift some weights after that and after doing 1 squat + dumbbell swing I decided that it was not going to happen. I did abs/core for about 15 minutes and called it good. I might lift at home. I should so I can get my 2 days in this week. I should go do that now. I can lift while I watch The Young and the Restless. That’s what I do all day. I watch soaps and blog. 🙂
Happy Last Wednesday of January 2011!