04 May 2011

rollers | core | commute | track clinic

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day rollers – 5:30 AM
core – 6:00 AM
track – 6:00 PM
Workout Type  
Weather low 60s, sun, dry
Course
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 10 lb.
leg extensions 100
push-ups 22
Distance commute – 9 miles
Time rollers - 30 min
Power  
Results  
Equipment rollers - Road Bike
commute - Town Bike
track - Track Bike
Clothing  

Getting started this AM was not super easy, my legs were a bit heavy. Luckily that only lasts about 10 minutes and then I feel fine.

Shelley and I did our core routine again and I gotta say doing this with her is a blast. I hope it continues as I could foresee ditching the gym membership down the road... That said every single core exercise was "wicked haad" today. I mean I barely was able to finish my planks and my face was much more contorted than I would like it to be during some other exercises. Rats.

I got outside at lunch today and just went to a bench and laid down in the sun for 30 minutes. Ah...

At the track it was nice enough for shorts and short sleeves! Until 8 PM! I know!

Today we worked on exchanges at speed and then behind the motor. Nice. Ryan was like, "Get on the roller! Hit it!" and I was like, "I'm scared!" Oh well, maybe next time? Or maybe at a slower speed and not 28 mph. Still, good times and I learned something once again like how to pull off when you are behind this rig.

At the end of the night we had a chariot race to practice our standing start and for some reason I hit the front in our heat... Usually my jump is the worst and admittedly I was not up against the folks I usually race against but still, fun. I did get passed just before the line but it was a close race.

Rosalyn R was there, Nick Z was there, Jennifer T was there collecting money (and even got some time on her bike), what a freaking great evening. Oh yeah, and I got to ride three of my bikes today; how cool is that?

Technorati Tags:

2 comments:

Bosalyn Bombauer said...

My max speed said 34 mph on the garmin! We were cookin! That was fun! It was great riding with you :).

Martin Criminale said...

@Bosalyn - BIG fun. But why am I such a chicken when it comes to riding behind the motor...? I thought it would be easy and it was not. Boo.