and partly because I had a great mindset about the high-cadence drills: If I can spin at a higher cadence but the same gear as my competition, I'll out-ride them in general and pass them when I shift gears. I still had to get off the bike a little early (which is OK because then it leaves me time to chat when we're done and I'm not worried about being late to work) but managed 1:30 with a warmup before the workout started.
- 1:30 total, 153 HR (181 max), 26 miles (plus whatever I did in the first 17 minutes)
- 10 min warm up, 148 HR
- 13 min aerobic work, 156 HR
- 2 min break, then 9 minutes of 1-leg drills, 30 sec each leg, 60 sec each leg, 30 sec each leg, then 45, then 30, then 30
- 2 min break, then 6 spin-ups where we started at 85 RPM for 30 sec, worked our way to 110 for 30 sec, then stayed at 110 for 2 min (HR 169, 172, 171, 171, 174, 176)
- 3 min break, then 1 min at 95 RPM (149), 2 min at 105 RPM (168), 1 min at 100 (169), 3 min at 110 (173), 1 min at 95 (166), 3 min at 105 (169), 1 min at 100 (169), 2 min at 110 (175), 1 min at 100 (170)
- 4 min cool down (well, my cool down)
My HR was a lot higher today than last week, but I also performed way better today. Instead of only 25 pedal strokes at a strong cadence for all the 1-leg drills, I was able to do at least 40 pedal strokes for each interval—a huge improvement over last week!
The afternoon workout was 5 on, 5 off thru 40 (which seems short compared to through 60). The lunge was by far the hardest.
The afternoon workout was 5 on, 5 off thru 40 (which seems short compared to through 60). The lunge was by far the hardest.
- Lunge on crates
1-leg squat- GHR
- Squat with stick
- Push up
- Scap pull up
- Preacher curl
Crate crunch
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