Welcome WILLOW! Glad you like the bike.
A century by the end of the summer is totally doable - build the mileage slowly and you'll get there. I'd allocate one day of the weekend for a long ride and build up that. You'll get there no problems...
Spin-ups are a great way to get your self-selected cadence up. Assuming you're riding on the flat, ride at your normal cadence for a bit, then shift to a smaller gear (bigger cog in back) and spin for, say, 4' at a higher cadence. Then shift up again (if necessary) and spin for 2' at an even higher cadence. Then back to normal pedalling. So if you're natural cadence is 60, then 4' at, say 70 and then 2' at 80rpm would do. Once this gets comfortable, increase the time (e.g. 6' and 3') and even add multiple sets.
Your HR will go up but this should not be a really hard effort. The trick is in the gear selection - not too big that you're gasping for air but not too small that you can spin out the gear. Keep doing this little drill once a week or so and you'll find that over time your self-selected cadence will go up.
I did this drill every other week (alternating with single leg stuff) on the trainer over the winter and it really helped me. I used to be a low cadence guy, now I'm up around 85-90rpm. The best thing is that I'm comfortable at cadences from 60-120rpm.
Edited by: WONGERCHI at: 5/14/2008 (11:43)
In God we trust, all others bring data.
- W. Edwards Demings
If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
Specificity, specificity, specificity.
The plural of "anecdote" is not "data".
- Frank Kotsonis
| current weight: 190.0