1 That is the Astoria–Megler Bridge in Astoria Oregon. At 4.4 miles, it is easily the scariest bridge I’ve ever ridden across. There’s no recovery on bridges. So the goal is to get across without stopping and as quickly as humanly possible. You can’t really see the climb to get to the high point. I rode it going north (going away from your eyes on the pic)
2. While riding the bridge last July, I crossed paths with a rider who I later found out (Strava has a tool that identifies riders who you pass while riding.. it’s called FlyBy) was Kinsey Laine. She was training for a big triathlon. She competed in the national championships and TURNED PRO this year. She was riding toward us on the bridge. THAT CLIMB! And she made it look easy.

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3. Folks really seemed to enjoy the interval ride from last week so we’re doubling up. With intervals, you are teaching your body how to go hard so it remembers when it’s needed. I try to create a playlist that makes the discomfort (somewhat) bearable.

4. You may have seen the trailer for the new Neil Armstrong movie. I was really drawn to the line” We need to fail down here, so we don’t fail up there.” That’s a familiar refrain if you come to class regularly. First Attempt in Learning. FAIL.

5. There are a ton of benefits to interval training. . Almost every spin class is High Intensity Interval training (HIIT), so I kinda stay away from them cuz they are essentially available everywhere. We’ve been working longer pushes on the bike and this week ride features 25, 50, 2 min 30 and a couple of 3 minute efforts. When we do interval, we mix it up.
6. Intervals should be measured in minutes, not seconds. And if they are measured in seconds, the recovery should reflect the effort. The 20 second spring and 1 minute recovery should be hedonistic during that 20 seconds.
7. When I build the profile, I’m careful to connect and announce the intended recovery.

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8. This helps you make the appropriate decisions during the interval. It all comes down to effective breathing. Outdoor cyclists understand the risk involved in going too fast too soon on the bike. Indoors, we just turn down the resistance.
9. Our inspiration this week comes from Lillias Trotter. Born in the mid 1800s, there was a common belief women couldn’t draw as well as men. Told at a young age she could be one of the greatest artists in the world, she believes her life has a greater calling and joins the YWCA and eventually joins a mission in Africa. I know a few riders in my indoor cycling classes can’t ride outside due to other obligations. I find great inspiration in your efforts. The National Gallery of Art recently displayed some of Trotter’s work. There’s a really good film on her story available online.