Brick Workout- 15mi Bike

Brick Workout- 15mi Bike by terrypeppers at Garmin Connect - Details

First bike spin since my Memorial Hermann lactate threshold test, so now I know my zones.  Before class, I had to get a new tire and a flat tire kit.  I got  2 spare inner tubes, 2 CO2 cartridges, 3 "spoon" things (not sure what they're called) used to help you remove the tire from the rim and a carrying back that attached to the bike below the seat.  That reminds me... I should take some pictures of my equipment sometime.

During the class, I tried to keep myself at 90 rpm cadence and monitored my heart rate the entire time.  I'm going to write down the workout that we do the next time I have a class, so that I can post it.  I thing we did something like this:

10 min warm up
6x45 sec one leg drill (3x for each leg)
6 min at high Zone 4
3 min at low Zone 5
3 min recovery
6 min at high Zone 4
3 min at low Zone 5
3 min recovery
6 min at low Zone 5
3 min at high Zone 5
3 min recovery
10 min cool down
Then it's time to run!

A few times I was above the Zone that I was suppose to be in, but it's better to be above a Zone rather than below it.  Overall the workout was good.  I will it would've added up to more than 15 miles though.  Once day, I'll be able to get to the magic "20 miles" for a spin class.  That's my goal.  To get there, then maintain it.   But that's not going to happen until my Zones get higher as I get more accustomed to riding.  Since I did follow what I was suppose to be doing today, I think that 15-15.5 is where I'm suppose to be at right now.