Day 13 - Sat Feb 9 - First Spin Ride with Johnny

Today Johnny Dance went skiing at Schweitzer with some friends. Primarily back country skiing. John Campbell took some very nice looking pictures of Johnny snowboarding. You can see them on his Facebook account at this hot link Jonathan Dance  When he got home we went to the KROC Center to work out.

Maurissa Welsh checked us in at the front desk. She is doing the KROCman Challenge and got me to sign up too. I would encourage each of you to look into it also. The idea is that you do one part of the Ironman each month. In February it is 2.4 miles of total swimming which will be hard for me. Maurissa already has 1,000 yards. In March you bike 112 miles and in April run 26.2 miles. 

 Lance Payne then told me his story. He ran the Hayden Triathlon last year and was slow in swimming but trained vigorously after that and improved greatly by the time of the CDA triathlon. He swam the CDA in about 30 min, then biked in about 1:10 but just as he was 1/4 mile into the run felt damage to his IT band and had to limp the rest of the 6 miles finishing the run in a disappointing 1:06  See this link in Wikipedia for more information about IT bands.

Tonight I got on a spin bike for the first time I can remember. Not knowing what to do I ask Conner for some help in adjusting the seat etc. I raced Greg LaMond  for 30 laps who was doing 80 revolutions per minute. See his official website here. I started at level 2 and went up eventually to level 5 about lap 10. My youngest son Johnny did the same in this picture that Conner took for us.

What is interesting is that my left inner thigh hurts for the first 5 minutes like it needs to get stretched and warmed up and then it goes away the rest of the ride. I will have to check into that and find out what is happening. I was doing about 16mph during that 5 minutes and then stepped up the pace to 20mph or more. At the end of 30 laps I had traveled for 9miles at an average of 18.7mph in 28.56 minutes at an average level of 4.  Does anyone know what an average level or good speed in mph would be for the Hayden Tri or the CDA Tri? I have no clue yet. Also where can I read up on rpms and how to determine what is right for me or the course?  Thanks.  We went to the hot tub after but it was already closed for the night. Next time we'll get there a little earlier.