OK... Now that I have your attention!!! Thirsty for Water after our workout maybe. Tonight and going forward on Thursdays, indoor trainer rides every Thursday night at 7:30 pm in Room 2 at the YMCA (for now). 1:15 minute ride, nothing crazy, come on out and join in the FUN!! Your Workouts for Thursday, October 08*#1: * *TRI-BIKE* Type: Bike Planned Duration: 1:15 Description: 7:30 PM Room 2 Warm up: 10:00 Build up Drills: 10:00 ILT (:20/:10/:20/:10) 10 x :15 sec power pick ups (Hard Gear) w/:45 recovery spins. Main: 30:00 Variable Gearing 3 x 3 (1:20 Mod/:40 Hard/1:00 Easy) 1:00 recovery spin between sets. 10:00 Gearing Pyramid (:30 each gear up and down cassette. 5:00 Build down