Glen's Tempo Bike Trainer Workout

Wow!  This was one doozy of a trainer workout.  It started with these really fun one-leg drills....you got it, clip one foot out and pedal the bike hard for a minute with only one leg!  Its as hard as it sounds (try it sometime)...but I can certainly understand how these will build up your leg strength!  Then I did a two minute Super-Spin drill....for these drills you get into an easy gear and pedal easy for 10 seconds then super fast for 10 seconds, and so on for 2 minutes. The rest of the workout was a series of ladder intervals at a high cadence and a pretty high resistance.  A ladder interval is when you either increase or decrease the time of the interval each time.  So, tonight I started with a 5 min spin at 85 rpm and a resistance that kept me breathing hard, then a one minute rest, then 4 min spin, with a 50 sec rest, then a 3 min spin with a 40 sec rest...and so on.  I did that set twice (starting with 3 min the second time).  It was 65 minutes of non-stop sweating and huffing and puffing! Apparently the crazy, fanatical triathletes (like Glen) do these types of trainer workouts in addition to their regular biking workouts...for me, this was instead of biking on the roads which works really well when your life doesn't allow for a workout until the kiddos are asleep!