Training in McAllen versus Austin: Intervals

When I was traveling to Austin, I was building strength and endurance by going to spin class 2-3 times per week, riding the Austin hills 1-2 times per week, and doing one 50 mile ride at 20 mph pace on the weekends.  

Since I've been unemployed, I have been mostly confined to the greater McAllen area.  I don't go to spin class.  I run 2-3 times per week, and ride 2-3 times per week.  I'm not getting much weaker, and in fact have logged some significant miles and broken at least one PR, but I don't feel like I'm getting stronger, and I'm fearful of starting to atrophy.

To try to combat that, I decided I would start getting up earlier and doing intervals on the bike.  My goal is to mostly replace my 5:30a runs with time on the bike, but I'm contemplating mixing in at least one run and some basic core / leg work too.  Today was my first day of the new plan.

I chose a route within my neighborhood, even though it has two stop signs.  I chose it because it is:

• Close to home, so I can make it back home before my spouse wakes up
  
• Well lit, so the drug runners can see me before they run me down like a dog
  
• Well used by walkers and joggers, so there will be witnesses if I have a clip-out fall like Weiland
  
• On a smooth, wide, and flat street named Glasscock, which makes me snicker

I don't subscribe to any particular training or interval regimen, so I simply decided to alternate loops with 1) small ring, 85+ cadence and moderate exertion and 2) big ring, whatever cadence and high exertion  

The ride was highlighted by:

• Strong 15 mph headwind on 1/2 of the loop, making the ride feel really challenging
  
• Laziness while on the small ring loops, accented by reduced speeds and daydreaming
  
• Some out of the saddle sprinting right after I slowed for each stop sign
  
• A feeling of nausea while on the big ring loops, accented by a small amount of bile that rose from my throat on the 2nd interval.  Even though my heart rate was low, I think I was approaching time trial effort.
  

In summary, I think this type of ride will be a really great replacement for spin class.  My quads were burning, I could tell I was maxing out during the tough intervals, and the easy intervals were easy enough that I knew I was recovering and was well below aerobic threshold.  As always, the nitty gritty ride stats are here, and will be accessed by only the most data-driven bike geeks.  Enjoy.