Surprise!

Right when you least expect it, a secret spin session gets snuck in while you're almost looking the other way... the essence of track sprint, really! But I wasn't about to be caught off-guard, oh no!

:05 2 x 6s HCLR:1 (39x23 : 44")
:10 2 x 7s PG+12 (107") SS (R,L):4
:18 4 x 7s BGSS (116") seated L,R,L,R:3
:30 4 x 6s BGRS(20) (116") seated:3
:42 2 x 12s HCLR:2 (44")

Deceptively simple, no? And I do like a good strength workout. But that's not because they're easy - they're just a different kind of hard!

HCLRs: 186. Takes a little while for the neurons to start firing properly, to start spinning rather than stomping really quickly.

107"SSes... a bit ordinary really, 138/71 is a good few percent off my best. Not actually bad, as such, just not particularly good.

116" SSes... well, there's no immediate comparison, but back a few months ago doing these I was getting numbers around 117/61. Today's 4 efforts produced a very consistent 130-132/72.4-73.7 so again, numbers on the trainer clearly improved over the last 6-odd months. I wonder about the interpretation of such results in the current context though - should my BGSSes be faster (and only 6rpm less shpinny) than my PG+14SSes? Am I strong, but not powerful? Or is this exactly what Perko would do, only plus 20% or so? Email time...

Interestingly (perhaps) for once my RSes produced very similar results to my SSes in the same gear, and very marginally higher - a top of 131/74, and still accelerating (if only just) at the end of the 6 seconds - 7 or 8 second efforts would have seen me hit 75, I reckon (at least for the first three. The last one I might have hit 26 and then fallen off the bike, exhausted.)

12s HCLRs to finish off and by then my neurons were properly firing, and weren't so roasted as to have gone on holidays - top of 191, and held for 7 or 8 seconds at that 'suspiciously high cadence' as Golden Cheetah calls it for the duration of the interval.

So there we have it. Brief stats here. Satisfactory, but, well, it's spin, hard to get excited about it at the minute!