Speed Work on the Bike

     I realize I have been absent for a while, but life has been pretty busy.  I have been training.... but not as hard as I planned on at this point.  This last week I got most of my life events back on track and it has been easier to get in all of my workouts.  After a light workout yesterday, I got in some speed work this evening on the bike.
     I love speed workout because you get a fantastic workout in, in half the time. It isn't necessary to rearrange plans or miss hanging out when you only workout for 55 minutes.
     After a nice warm-up, I started with 4X15sec sprints on 10sec of rest.  After a 2 minute cool down or further warm-up depending how you look at it, I switched to 15X60sec sprints on 30 sec of rest.  I could tell I was starting to fade near the end, but my cadence was still well over 80 rpm, closer to 90 rpm.  I have noticed when I am doing heart rate workouts my cadence is generally around 65-70. 
     I finished with a cool down and now all I want is a beer... I think I just might.  I have a huge brick planned for tomorrow, so see you then.