Initial Ride Report After Fitting

Since my fitting, I’ve put in these two, shorter, rides:

·         Total time = 1:10 – 1:15

·         W/U = 15 minutes (Spin-ups 3x30 seconds each at RPM: 90, 100, & 110)

·         M/S = 4x5 minutes at 60-70 RPM with 3-5 minutes of recovery

·         Focus on engaging the full leg and turnover

·         Total time = 1:00

·         W/U = 20 minutes (Spin-ups 30 seconds each at RPM: 80, 90,100, 110, & 120)

·         M/S = When good and warm, pick a good stretch of road and do 8x30 seconds ALL OUT to MAX.  30 seconds recovery.  Find a place that you can hammer it, but able to maintain that effort for all 8

·         C/D = Spin EZ @ 90 RPM

Since neither ride had me in the saddle that long, I can’t comment on any long term comfort issues, but I can tell you that I definitely felt more comfortable and most definitely had more power to the pedals than before.  The overall feel of the ride is smoother, more balanced, and more powerful.  I can’t wait to get it out on a longer ride to see how it feels after several hours!

I’ve done that first workout a few times now and have done it on the same course each time.  It’s the main road that runs through our subdivision and has a slight incline.  On August 2^nd, I did a 5x5 (instead of 4x5) and came up with these times for my tempo segments (It just so happens that I have to turn around right as the segments were up):  4:59.9, 4:57.5, 4:59.2, 4:50.9, and 5:25.3 (what happened there?!?!).  This time around, at the same effort, I was reaching the top/end of the street in 4:39.5, 4:44.3, 4:25.2 and 4:37.6.  Up to a 35 second decrease on a 1.47 mile stretch (I’m throwing out that 5:25.3)?  Are you kidding me?!?!  If you ask me if the fit was worth it, right now, my answer is a resounding YES!!!!