Today was our first "Spinnerval", meaning that we all set our bikes up on "trainers" and spin outside while Coach Wayne barks orders at us . . . "right leg only", "left leg only", "heads up", "relax your feet". . . it's a lot harder than it sounds! The drills will hopefully help our form so that we will be able to maintain a fast cadence for many hours straight, even up steep hills (versus pushing harder in a lower gear). This will help to "save" our legs for the marathon.
Due to the effects of a few spontaneous beers the night before, Derek and I ditched the 20 minute run following the Spinnerval. I look like I am laughing in the picture above, but I was not laughing on the inside. I think the momentary humor resulted from to my failed effort to unclip my right foot while spinning at 50 RPMs, which is definitely as hard as it sounds.