Well, that was super-nice - Lauren and I met up at Chelsea Piers (there had been some notion of trail running today, but really it is much too cold out - sitting on the subway en route home in sweaty clothes would be too, too awful! - I am babying my lungs, too, after treating them badly yesterday morning) and did a very nice bike-run workout.
The cycle studio is only open for classes, but we got two of the superior spin bikes in the cardio area and did a workout from this fantastic little book I got recently, Dirk Friel and Wes Hobson's Workouts in a Binder for Indoor Cycling. It's a beautifully designed and produced little volume from Velo Press, and the range of workouts is pretty amazing. I strongly recommend it if you are ever doing indoor cycling and racking your brains as to what will be best!
We did "Speed Skills Workout #7," "High Cadence with Increased Intensity":
5min. with cadence above 90rpm
5min. alternating :30 standing at RPE 10 (out of 20), :30 seated RPE 6
6min. seated, alternating 80% of workload between 1:00 right leg, 1:00 left leg
Main set (with 5:00 rest after each iteration):
3:00 at 100rpm (zone 4/RPE 15-16/CP60 i.e. effort you could hold for 60-minute all-out time-trial)
2:00 at 80rpm (zone 1/RPE 6)
1:00 at 110-120rpm (zone 2/RPE 10-12/CP180)
Cool down 5 minutes.
Then we ran six laps (1.5 miles) at a comfortable pace.
1hr. spin, 1.5mi. run (16:13)