30-40min ride from UBC to Kerrisdale
Spin Class
90 rep, 100rep, 110rep, 120 rep segments at 30sec, 1min, 1min30 with 1 min rest
This was very different than anything Ive ever done before. My HR was high (165+ ) in the spin segments. I had troubles hitting the higher rep cadence. I seem to be able to hit 100 reps quite well. Alans advice included: look up, relax everything, tried to concentrate on using pedal stroke from hip to knee using the large muscle movers, relax leg on the upstroke, and visualize the knees making fluid circles.