Hello. I am scheduled to do Spanish Needle -1 tomorrow, which will be my first attempt at this type of workout. Quick question: do you get up out of the saddle for the microbursts?
Thanks in advance.
I dont know what it will tell you in the in ride instructions but i try to avoid standing up as i dont like the feel of the trainer whilst standing 
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I do them sitting.
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seated
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Seated. Don’t be put off by the look of this workout. It’s nowhere near as hard as it looks.
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I’d say I find short shorts the most satisfying and invigorating workouts in the catalogue.
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I know this varies on what people prefer, but if you’re doing this on a smart I like doing these types of workouts in ERG mode in the small chainring at the front. Saves you from endless front derailleur shifting and the small front chainring means the flywheel speed isn’t too high to stop it being very responsive. Your mileage and experience may vary, have fun 
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If you are in ‘erg’ stay in the saddle and leave the gears alone. Great fun!
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Thanks everyone!