Ugh. I got to bed late- really late, and then I was up at around 5, drinking coffee and cutting grapefruit before a 2 hour and 10 minute spin. I'd identified this at the start of the challenge as one of the days that was going to be a problem- how was I going to get something this long in before work, and on a night when the Zane's party (bike shop) would make it impossible to cram the workout in later ?
So I got up after sleeping about 4 hours, took a little prep time, and was on the bike at 0520AM.
The workout is a compilation of sets from other aero base builders. It's not perfect. If it were 90 minutes long, I'd never use it, because I have 90 minute spinervals that are one cohesive workout. But this compilation works. In part because it's 2 hours and 10 minutes long, and there are not too many two hour rides in the series, but also because the segments that Coach Troy lifted out of the various Spinervals do have a logical progression. I think the workout actually work.
Now, don't get me wrong. I think you have to like Spinervals to like this workout. This is not a standout like Uphill Grind or the Mount Lemmon climb.
But it was a nice two hours and ten minutes of aerobic spinning.
I skipped adding a lunchtime run in order to shop.
The strength challenge was just that, push-up rows, standing alternate shoulder presses and woodchoppers. The big thing in this workout for me was a) how frakking tired my arms got, and b) how much it reminded me of high school. In high school I chopped wood for 3.00 (US) and hour and man, this workout, which I did after work, brought back some memories.