First off, yes, I actually rode my bike outside yesterday. I waited until noon, when the temperature finally crept above freezing. I put on lotso lotso layers, so I was ready to brave the cold. Even so, I stayed close to home. I just wanted to remember how to ride my triathlon bike after many months only riding it on the trainer, so I went to the nearby 1.2 mile corporate park loop and went round and round until I was comfortable in my aero bars down the 30mph hill. Didn’t take very long to get there, thanks to the core stability work I continue to do. Some day I’ll talk more about that. After about 14 miles, I had enough and headed back to the house for the trainer workout.
I do my trainer workouts on the back porch. Yeah, still cold, but it’s warmer when riding stationary than out on the roads. Took a short break to have my husband tighten up the pedal springs that had gotten a little loose, then back in the saddle for a 10 min warmup to the planned workout. So how did it go? Well, those heartrate goals were good, but the first time through the 15 minute cycle (5 min @ 150, 5 @ 160, 5 @ 140), I couldn’t drag my heartrate up to the goal rates. Maybe 10-5 beats under. This isn’t terribly surprising, since this is consistent with almost all of my interval attempts on a trainer. You’d think that with the previous riding as an extended warmup that my heartrate would be more responsive, but, hmm, guess not. Second time through the series, I got the heartrate up to goal rate by the end of each 5 minute interval. Third time through was a charm, and I hit right around the heartrates perfectly. By then, alas, it was time to warm down and get ready for a short run.
Here’s where I surprised myself. The trainer workout had built up a good sweat, so I went out to run and realized I’d better work a little to keep myself warm. After working out the cycling stiffness in the first mile, I cruised comfortably, a light tempo pace. The suprise came when I uploaded the GPS readout. I ran a 5k in under 21 minutes. Nice.