Works of art

One of my favorite Steve Prefontaine quotes is “Some people create with words or with music or with a brush and paints. I like to make something beautiful when I run. I like to make people stop and say, 'I've never seen anyone run like that before.' It's more than just a race, it's a style. It's doing something better than anyone else. It's being creative.”

I have been creating all sorts of works of art the past few weeks on my Cycleops Powerbeam Pro. I just love it. Yup, you read it here first. Call me crazy. Call me nutso. Call me off my rocker. I really, truly love riding my trainer. In my opinion you can see it two ways:
1. Staring at the wall and going nowhere.
2. Great bang-for-yer-buck sweat-fest.

I will take choice #2.

The key to being in-love with riding your trainer is the following:
Go in with a specific workout in mind
Make it a quality session
Break the workout down into segments - similar to a swim set.
Be prepared to sweat
Have good music on hand

If you are stumped for ideas - here is a hearty session (courtesy of super-Coach, Matt) that I completed today. Feel free to complete part (or all!) of it. Enjoy!

Warm-Up
20-30 minutes: build effort every 5 minutes
Ride easy 5 minutes
Main Set #1 - hill climbs
3x hill climbs: 4 minutes flat riding, 4 minutes hill climb, 4 minutes over-gear hill, 4 minutes recovery
Main Set #2 - Aerobic Time Trial
30 minutes of aerobic (Ironman pace/HR/watts) riding
Ride easy 5 minutes
Main Set #3 - Big efforts
4x through: 4 minutes Ironman pace/HR/watts, 4 minutes 70.3 distance pace/HR/watts, 4 minutes Olympic distance pace/HR/watts, 3 minutes recovery
Cool down
Easy riding 10 minutes or so