Sand Bagging: To deliberately perform at a lower level than you are capable of. Thank you Urban Dictionary! Apparently last night's spin class? I totally sand bagged. We did some longer single leg drills. We did some see saw rpm drills (something like spin at 90...up to 100...down to 95...up to 105...top out at 120...I think...). We did some low cadence stuff at a high gear. We held 90 to 100 rpms in a gear for 3 minutes, then kept taking tougher gears but holding the same rpms. Then we finished it off with some paceline stuff where the room is divided into four groups and you spin like mad for your 15 seconds, then spin high cadence for the next 45 when you cheer the rest of the groups on. Keep repeating around the room for a total of 8 minutes.
If you are interested you can wear a Suunto HRM and the data is collected and displayed up on a screen during class. My HR kept losing the signal so I didn't really have a great idea of where I was at. When coach sent me the graph this morning it sure was interesting. Apart from one blip where I reach 170 bpm I never even made it out of zone 1. I felt at the time that I was working pretty hard, but at times I knew I could work harder. Maybe I backed off too much, too afraid to put out so much intensity for fear of not making it to the end. I'm not sure, but I'll have to do better next week, that's for sure!