Monday: Nada
Tuesday: Tuesday Night Spin. 888 Calories.
Wednesday: I spun at home for an hour while watching a movie, doing laundry, etc. It's a good way to get exercise in while doing stuff around the house. The only problem is hauling the trainer back and forth to my car.
Thursday: This is a normal spin training class night. It's not a good sign when you and the head coach are the only ones that show up for class. Consequently, Rick (the head coach), Ricky (the spin instructor) and yours truly, join the ACE team for their class. As I described in one of my previous entries, ACE stands for Altitude, Climbing and Endurance. They are pretty hardcore. Class consists of the same basic routine as the normal team class but with additional duration and intensity. As Nigel of Spinal Tap says, this class goes to 11. Spin up/spin down exercise goes up to 115 RPM while regular class tops out at 105 RPM. Standing climb is usually 10 minutes, but with ACE you do surges 9 out of the 10 minutes. You get the picture. At the end of class I'd done the equivalent of 17-miles of high intensity riding. Good stuff. Oh one other thing I like about the ACE team workout. Coach Phil plays AC/DC during training. AC/DC is the best "climbing" music.
Friday: Rest Day.
Saturday: 65 Miles 3920 calories.
Sunday: Pomorado Road. 21 Miles. 1264 calories
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