Yesterday's trainer ride was as follows. Spin for a while. 4x1 minutes single leg, alternating between legs, 2 minutes rest between sets. Since my hams and hip flexors were sufficiently angry I only did 2x5 minutes in my biggest gear, the 50-12.
I have to preface this next part by saying that I was on the trainer, there was no wind resistance, trainer resistance is not the same as rolling resistance, I was not on a fixed gear bike, and any other caveat you can think of for riding the trainer.
I wanted to see how long it would take me to ride 3km on my second 5 minute big gear effort. I rolled over that mark in 4:07. Now, I'm not sayin', I'm just saying.
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