These are words that often come from the mouth of Coach Troy Jacobson as he guides one through any one of his indoor cycling, Spinervals session.

My wife and I have both been using his sessions through out the Winter months, and have found that with the weather becoming a little more cyclist friendly, we are pretty decent shape for this time of the year.

One of my personal favorite sessions is Spinervals 7.0: The Uphill Grind.
Not only is it a short and sweet session and requires only 45 minutes to complete, but it gives you a chance to whip out the ol' mountain goat legs, and really open things .

It is rated as 9.5 / 10, so be sure to have your heart rate monitor on hand and be ready to get a good sweat going.

James Greenwood is a competitive tri and multisport athlete currently training for Ironman Canada 2009. A level 1 Triathlon Coach, he holds a post graduate degree in Exercise Science, and is a Certified Strength and Conditioning Specialist through the NSCA. James is also currently the resident health and fitness programs expert at, and has starred in a number of multisport specific fitness videos.
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