you only live once

Riding the rollers? In August!? I must be going soft! I used to ride in the rain in February!

After stripping down my old bike and cleaning each part merticulously, I can't bear the thought of filling them up with gunk and grime just yet. Like J Casablancas of the Strokes up to my neck in sludge....

Well if I'm going to roll, I'm going to roll good

1. Speed Intervals

50 kmph x 5 mins
52 kmph x 5 mins
54 kmph x 5 mins
56 kmph x 5 mins
58 kmph x 5 mins
60 kmph x 5 mins

Without training regularly on rollers, it's difficult to get "in the zone". This gradual increase of intensity worked well. At about 165 HR for the last interval.

2. Muscular Endurance interval

150 HR x 20 mins

No problem holding this HR after the speed intervals.

3. Criss Cross intervals

140 ~ 170 HR x 10 mins (3 intervals)

Getting up to about 165 is easy. It's the last 5 beats that are difficult. Cadence up to about 130 in the 53 × 12.

Total: 60 mins (54 km, 54 kmph, 109 cadence, 145 / 170 HR)

Tuesday's training: Rollers - ride to the music, The Strokes' First Impressions on Earth