We had a great workout at PowerWatts on Tuesday.
We’ll do something similar to that. Its fun.
See you at 6:30am on Friday and 9am on Sunday.
What about Feb 4th saturday spin?? It’s everyone’s favorite day of the week!!
we have the spin room from 12:30-3:30. Show up anytime!
What about Saturday morning lifting ?
I’ll be there on sunday morning btw.
I just haven’t posted it yet… It is happening. 12 noon. I will lift a little bit and then be basing it up.
So lifting at 12 and spinning after ?
Chemistry Midterm Monday, ergo not in the mood for spending prime afternoon hours on a bike. If anyone wants to join me I’ll be in the fitness centre from 9:00am until 12:00am (at which point it’s off to heavy lifting) doing base miles (or “rubbing the brake with the crank”- Adam) on their spin bikes.
I had a great ride with Dennis today but I feel as motivated as on Friday. Starting at 9:12 Sunday I will warm up and then do some long “tempo” probably 15min on 5 min off.
Somebody bring some good music and or your own workout to do/lead.
See you all at 9.
Goodnight.
IMHO, if you want to do tempo, you might as well do (as much as you can) on, 0mn off. The whole point of tempo riding is to keep a continous, long interval that’s shorter than a base ride but doesn’t have intervals.
Jocelyn, I disagree
I agree with Jocelyn - unless you’re right on the upper border of the zone, tempo is pretty sustainable for upwards of an hour. If you need recovery after 15min, its not tempo. What do you gain by taking time off?
Seeing as I did my own tempo ride this morning, I’ll come up with some intervals for myself tomorrow morning.
Okay well I guess we’re disagreeing on the intensity level at which we define “tempo” and not whether or not adam should do 15min on 5min off of the intensity that makes him happy
Maybe I’m doing tempo too hard 
The way I see it, recovery is <55-60%, base is 60-75%, tempo is 75-90%, threshold is 90-100% and the rest is anaerobic.
Under this definition, doing 15 on 5 off is definitely not tempo, it’s threshold training.
But then there are many competing definitions of the different training zones, with 6 or 7 zones and different percentages. So it could also be that we don’t follow the same ones, like you said.
Anyway, I’m also doing intervals tomorrow. It would be better if we had an organized intervals training with a leadout, and I don’t mind doing it, but I don’t know what you guys did on Friday…
^^^Adam, it’s a sign that we’re itching to get off those squeaky, stationary, rust rubbing metal contraptions that are the spin bikes.
I’m still a little injured, but after a half-hour of stretching I’m ready for some more riding- just won’t go too hard, so please don’t expect me to get through a real tough interval 
Although from what you guys are describing it seems doable…-ish…
See you in a few hours
I’m with jocelyn on this one.
Additionally, make sure you have your base down. Most of you aren’t planning on racing for another 7 weeks, so doing interval training three or four times a week might not be exactly what you’re looking for. With SC on the near horizon base is way more important, especially if you plan on racing in the summer you really don’t want to get tired of training before the season even begins.
Base… come to the dark side everyone
knowing those training zones is pretty much useless without a power meter. Those more experienced with that can tell more or less which zone is which but it is entirely subjective. One day you might be feel better than others and work in a slightly different zone than another while perceiving the same intensity.
Also what I recommend that people do is increase the effort during recovery periods. A lot of indoor training revolves around intervals where you get recovery after each interval however this is not really representative of what is going to happen in a race. Stuff like that is better earlier on in the season to get the body used to working at those intensities and increases your power profile but it doesn’t help your fatigue profile which is actually going to be more important.
so bottom line, start getting used to doing that ‘recovery’ period in the upper ‘base’ zone/lower ‘tempo’ zone.
Thanks for the advice justin. It’s nice to have someone in the team who knows what they are talking about.