How to make a puddle.

Fantastic workout today – set up the bike trainers next to the track at Santa Monica High School and did the following workout while sharing the track with physically and mentally challenged kids giving their track and field workouts all their heart. It made our day to see them totally enjoying themselves while we shared their field and happiness.

Warm Up 10 minute spin
Main  Set:
5 minutes hardest gear, low (60-70 rpm) cadence
5 minutes lighter gear, high (80-90 rpm) cadence
5 minutes hardest gear, low cadence
5 minutes lighter gear, high cadance

Jump off bike, put on run shoes

800 meters at 75% effort
200 meters light jog
800 meters at race pace

Go back to trainer, put on bike shoes

10 minutes lighter gear, high cadence
10 minutes hardest gear, low cadence
10 minutes lighter gear, high cadence, hammer last minute

Jump off the bike, put on run shoes

800 meters at 75% effort
200 meters light job
800 meters at race pace

Go back to trainer, put on bike shoes

30 minutes race pace

Jump off bike, put on run shoes

3×400 meters at increasing speed

Didn’t die.

Thanks to coach Brian and TNS Training member Michael B. for providing motivation and good company while we went nowhere – FAST.

brian+michaelmichael+bikes

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2 responses to “How to make a puddle.

  1. Got that on the schedule next week…should be interesting. I’m sure it may take a bit to get over that ‘i can’t believe i’m riding my trainer’ outside feeling…but i’m sure i’ll get over the goofyness of it. Sounds like it went well (you didn’t die ;-) )

  2. That seems overly complicated to make a puddle. Why not just pee on the floor?

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