Wednesday, March 16, 2011

Mop the Floor

Go Hard... or Go Home!
For those of you who read yesterday's post, the foot is feeling much better today after a day of ice/rest.  Hoping it was just a fluke.  Whew...

This morning I made up for the rest... It was RACE DAY in Spinning class today!!  Wrapping up the 10-week session of classes, it was a special event... no newbies, doors lock early and all out baby!  I grabbed the bike front and center.  (I tend to push harder when I know there are people behind me that could be watching.)  I was drenched to the bone with sweat, and a nice puddle under my bike.  I gave it ALL during the race, and felt good and strong at the end.  I feel proud of my legs today.  Oh-yeah, and the fact that a guy after class said, "Man, you're like a machine. I couldn't keep up with your ponytail..."  Yup, that helped too.

What is a Spinning Race Day?   Race Day puts you to a test, and challenges everything you've taught your body in the past classes... jumps, hills, and speedy flats.  The goal is to never let your heart rate fall lower than 80-92% of your maximum heart rate.  The key is to push big gears (resistance) while maintaining an aggressive leg speed.  Pedal cadence should be about 80-110 RPM.

Why a Race Day?  Similar to running a tempo, a Spin Race Day challenges your body to work at high heart rates, and push above your current lactate threshold.  By pushing your body to this point, your body is forced to adapt to greather concentrations of lactate, which will improve your lactate threshold... and bottom line, your ability to run/pedal faster.

Have you caught the Spinning bug yet?
It's my favorite XT.  I look forward to it twice a week.  
In an odd way, the break from pounding pavement makes me also look forward to my run days.

My schedule is thrown off this week, so I did some modifications to "the training plan."  
Here's how the rest of my week looks...
Wed - Boxing bag and an easy 3 miles tonight.
Thurs - I'll be lucky to squeeze in yoga between the green beers... Happy St. Patty's Day!
Fri - "Shake Your Shamrock" Virtual Race 13K
Sat - Rest!  Enjoy the day in Chicago with my family.
Sun - St. Paddy's 8K Race, Chicago lakefront


  1. Glad to see you are doing better. You are going to kick some butt on Sunday. Have fun with the family and enjoy your race.

  2. I like spin class too. I agree, the cross training makes me look forward to the running days.

  3. You are an inspiration and an amzing woman. Thank you for pushing us all to be better.

  4. I love spinning, but its so hard to make a class at my local gym. I need to make it a priority - you feel great afterwards.

  5. Great work out!! I am totally not a spinner...LOL. I just don't like bikes in any variety and they don't seem to like me. It seems like awesome exercise and I want to like it, but it just isn't my thing. Way to get your sweat on! :)

  6. I've been in a great cycle class since January. It's not spinning - it's actually on your bike on your trainer, but it's awesome. He pushes us so hard. We have "race" day too! Good job!

  7. Nice! I would like to try spin. I bet a spin race would be lots of fun!!
    I look forward to running after xt too.

  8. I am so down with the Spin Sickness!!! I've been going for about two months now, 3-4 times a week. I think it is really helping! But we haven't done a race day!! I bet I would DIE!!! I have taken this week off from spin since I have my half marathon Sunday. I figured I should let my legs rest a bit since it is a KILLER workout! But next week I'll be back at it!!! Maybe I will beg the instructor for a race day soon!

  9. Hmmm... My Y doesn't offer spin so I have no first hand experience with it. Looks like fun though. Maybe I'll have to figure out some DIY spin or something.

  10. ur spin class sounds intense!!!

    good luck shaking ur shamrock!

  11. That sounds REALLY neat! I've only tried one spin class, and that one didn't go so well. You may have inspired me, though, to try another.

  12. I have yet to try spinning--the classes at my gym don't work with my schedule. :( The race idea is great though!
    Good luck with the races, and enjoy Chicago!!

  13. good job!!!!! I have not tried spinning yet but know it would be a perfect compliment to our training plan. the race day sound like fab motivation!


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