16 February 2015

core | road bike ride | Hot Pilates

That's right, Martin still knows how to ride a bicycle... but I have forgotten how to dress while I'm on one. The sun was brilliant and hanging out at home felt balmy but out on the road the wind chill was quite a  bit cooler than I expected. Still a great time. I picked a route with minimal stops and great pavement and it felt absolutely luxurious to roll along. I just could have used some knee warmers and gloves.

A great day of fitness with a core session in the gym in the morning, an afternoon ride and then a killer Hot Pilates session at Breathe Hot Yoga in the afternoon. That's what you get to do when you work for a higher education institution and get Presidents' Day off.

It has been some time since I have ridden my road bike, it seems I went through a phase of opting for any single speed that lasted a long time. After the ride today I realized the battery in my PowerTap has died. One less stat.

Sleep 7
Waking HR 4:30 AM - 42
Body Weight 6:00 AM - 185 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Nutrition core - water
ride - 1.5 large bottles each w/2 scoops Perpetuem
Recovery  
Injuries  
Therapy  
Time of Day core - 5:15 AM
ride - 10:30 AM
Hot Pilates - 4:30 PM
Workout Type  
Weather ride - low to mid 50s, sunny, dry, light breeze
Course
plank 3 min, 2 min each side
twisters 50 each side - 15 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 2 x 30 each side
fire hydrants 60 each side
side leg lifts 80 each side
clam knee lifts 80 each side
roman chair knee lifts 50
push-ups 20/16/11
wobble disk 3 min each leg
Results  
Time core - 45 min
Hot Pilates - 60 min
Distance  
Pace  
Equipment ride - Ti Cycles Hyak
Clothing ride - bib shorts, sleeveless undershirt, short sleeve jersey, arm warmers, vest, cap
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