09 December 2011

Cycle U indoor trainer session | core

Another great morning at Cycle University! Today I was again joined by Ryan D and this time time Tony B, Corrie M and Aaron (a new guy who's last name I have yet to learn) were there as well.

We did a solid hour of work today that was comprised of four 8-minute intervals which hovered around 90% of threshold and then one longer interval that was about 80%.

Once again I set my threshold power at 310 watts and it was HARD at the beginning. Ouch. Luckily as the workout wore on I loosened up and my speed actually increased and my breathing got easier. In the beginning I was having difficulty maintaining 19 mph and by the end I was holding 21. Nice.

This single speed bike is actually working out very well on the CompuTrainer!

Core was okay. Someone was using the hip abductor machine so I said, "Screw that…!" and called it a day.

Sleep 5
Waking HR  
Body Weight  
Body Fat  
Breakfast 5:00 AM - banana
5:30 AM - gel
Workout Food trainer - large bottle w/1 tablet Nuun and 2 scoops HEED
Therapy sauna - 15 min
Time of Day trainer - 6:00 AM
Workout Type intervals
Course trainer - 8 min on, 4 min off, 8 min on, 4 min off, 8 min on, 4 min off, 8 min on, 4 min off, 11 min on, 1 min off
plank 3 min, 2 min each side
back extensions 3 x 40
clam knee lifts 100 each leg
side leg lifts 100 each leg
leg scissors 100
twisters 50 each side - 12 lb.
push-ups 16
Time trainer - 60 min
Distance trainer - 19.5 miles
Equipment Single Speed Bike

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