1) Sorry, no Thanksgiving week post. I went down to Florida for a few days. Starting 2019 training early. Like Pee Wee, I’m seeking the joy in cycling. Florida weather was a good start.
2) This class starts fast, kinda like a cyclocross race. Let’s be ready to go!

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3) Here’s the playlist  — these are my notes for the class. I quite enjoyed putting it together. The willingness to work across songs is a 2019 goal for us. No need to sit up after every track.

4) It’s the last week of endurance for us. The last 6 week’s we’ve worked longer intervals … up to 10 minutes for one song. These eight minute efforts simulate a fitness protocol aimed to find your functional threshold power. Essentially the watts, power, you could maintain for one hour. (see video below)

5) Indoor cycling classes are renowned for their high intensity . . . sweating buckets!!!! Endurance work is like sweating a barrel. The average human has 5 million pores . . . and 20,000 on the face alone. Interestingly, the largest pores on our body are on our face (dripping buckets . . . yeah, that’s just the start). Scientists believe our ability to sweat is what made us the most dominant species on earth. (read more here) The ability to control the effort will be crucial. Don’t confuse sweat with effort.
6) Folks get great joy pushing their bodies to the brink.  Defining the brink as something longer than a minute?  That’s a different story.  Steady state intervals aren’t sexy, but they are instructive to the body.  If you want endurance, you need to learn how to pedal and breathe for more than a minute.

Credit: https://tailwind-coaching.com/zwift-workouts/

Credit: https://tailwind-coaching.com/zwift-workouts/

7) Why is FTP important? Well, it helps you to know when you’re going hard and when you’re not. Steady state intervals only work if you know how what hard means to your body. Hence FTP. A favorite cycling drill are over/under thresholds. It’s an interval-based workout where efforts oscillate between the two zones. We sneak these in all the time during class, I just don’t use the term per se. Here’s an instructive article from the Indoor Cycling Association on the topic.
8) Why are we doing this? I’d say half of the folks in class can pedal for over a minute without losing intensity.  So much is made of high intensity intervals and the need to be breathless, the notion of steady work over long durations is missing in most spin classes. As an outdoor cyclist, I really want to bring authenticity to the spin class. This type of work will transfer outdoors.
9) I just wanted to thank my riders for accepting these challenges. pushing for eight minutes isn’t easy. I appreciate yall!