07 December 2011

Cycle U indoor trainer session | core

Note to self. If you are plan to ride a bike on a trainer, make sure you have a bike built up.

Since Shelley and I are going to move in three months we have already started putting stuff in storage my father's basement. For me that would include several bicycles. Of note, it included all my geared bikes. What to do? I took my single speed bike and put it on the CompuTrainer.

You know what? it worked out pretty well. Nice.

The next thing to work on after I build my winter/fender bike is the engine. Yikes! All this running has done nothing for my cycling muscles and it showed today. I optimistically set my threshold power at 310 watts while Greg K and Ryan D looked pretty comfy at 330.

I had to stop pedaling briefly twice during the second interval (we did a modified 2 x 20 workout) so perhaps 310 was a bit high…

At lunch I managed to get in my core work. Whew. I feel like I'm trying to do too much. I want to ramp up the cycling, continue the core, do stairs, not let the running die and lift some weights. I just want to hit the couch.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast 5:00 AM - banana
Workout Food trainer - large bottle w/1 tablet Nuun and 2 scoops HEED
Therapy sauna - 15 min
Time of Day trainer - 6:00 AM
core - 12:30 PM
Workout Type intervals
Course trainer - 2 x 20 at 90% with numerous overs
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 18
hip abductors 3 x 30 - 100 lb.
Time trainer - 50 min
Equipment Single Speed Bike

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