Rainy Day Speed Intervals

It rained this weekend so the group ride in the hills was canceled. I had spent all day before prepping and cleaning my bike and eating lots of carbs. Well, we must be flexible and roll with it. So plan B was a structured workout indoors; Speed intervals on the bike at the gym. It goes like this: 1/4 mile (1 lap) x 4, 1/2 mile x 2, 1 mile x 1, 1/2 mile x 2, 1/4 mile x 1. I let my interval or recovery periods be 1 or 2 laps. With a warmup and cool down it is about 12 miles. The fastest I can go is 20 - 23 mph on resistance 11. In racing terms, 20mph is considered slow. Good way to tire your legs out!


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