26th Novermber (pm) - Bike (T)

Leicester Tri Club Watt bike session

Warm up for 10 mins spinning @ 90-93rpm, low wattage, practice perfect pedalling.
Then:
30 sec spin @ 120rpm, low resistance, perfect light pedalling,
2 min rec @ 85rpm,
30 sec spin up as above,
2 min rec as above,
30 sec spin up,
2 min rec as above,
30 sec spin up,
2 min rec as above,

5 min recovery @ 90rpm.

Repeat 1st spin up set,

5 min recovery @ 90rpm,

Repeat 1st spin up set,

10 min w/down, loosen off add some 15sec standing efforts (level 5 on the fan).
Total 60 min session.

Got really bad cramp at the end in calfs, could be bike setup, was a good session though