Final 'winter' spin

Because tomorrow is the equinox, and hence the first day of Spring! Well, that and next week, the 'official' last winter spin, is a tapering spin. Anyway.

HCLRs. 180 and 191 on 39x23. Felt a little uncoordinated, since I haven't ridden for nearly a week, but otherwise okay.

Then.

:10 2 x 7s PG+12 (107") SS (R,L):3
:18 18s PGRS (93") r/up 6:80, 6:120, 6:max
:25 21s PG+4 (99") RS r/up 7:70, 7:115, 7:max
:32 30s PGSS (93") (preferred leg)
:39 30s PG-4RS (87") (40) r/up (5:80, 10:100, 5:130, 10:max)

6 measly efforts over 29 minutes. Easy! The vomit at the end was purely decorative.

SSes - noice. 73 and then 74.4km/hr at 144RPM on 107" - over 1km/hr better than my previous best of 73.6/165 on 93". Improvement is edemifying.


Then some absolute endurance efforts that put PBP to shame. Well, you know.


First one, 18s on 93"... it's kinda tough to even hit the cadence in 6 seconds, let alone actually hit it instantly and sit there for 6 seconds, but that's just life as a human. Max of 63.4/142 and held it there no problems, no dropoff at all.


21s on 99", I did get a bit of dropoff in the last few seconds, down from a high of 65/136. There was no intention of holding a manageable pace on this one though, just hit it as hard as possible and hold on as long as I could. Which is not, apparently, 21 seconds!


30s on 93" with a standing start... kinda like a 500m TT really! And as is more or less traditional in a TT, I went out way too hard and steadily dropped off - I mean really, it's almost a straight line from 62.9km/hr at 141 back down to 52 km/hr at the end. And did I cover 500m, even on the trainer? Well no, closer to 450m. What's that, a lap and a half at Blackburn? Future SSS opponents, take note - how much more info could you possibly ask for??


Then 30s rampup on 87" - I have to say, putting such a complicated pattern of 5 and 10 seconds at the end of such a session is cruel. At least for me, with noone to yell at me but myself. Anyway, max of 59.7 at 142, which tells you precisely very little about it. Actually it wasn't bad - I didn't hold that speed for the final 10 seconds, but it only decayed back to about 55, and stayed above 135RPM to the end. Then went and decorated the bathroom.


Oh, and by the way, how's that for good program design, hmm? All of the efforts (bar the HCLR, obviously) smack in the 130-140RPM zone. Even works for me on my dodgy trainer.


Brief stats here.