11 January 2012

Cycle U CompuTrainer | core


Even after a hard weekend and lots of leg busting work yesterday, today was still a good workout. I like that.

Thanks to Cycle University for their generous support and to my teammates for showing up and providing peer support.

Oh yeah, and I did my normal core routine today! By the skin of my freaking teeth but I did it. Martin gets a gold star.

We had a pretty full house at Cycle University again which is great! And I'm using a trainer that seems to work which is even greater.

On the agenda today was a modified 2 x 20 routine with some spikes/overs/hills sprinkled in. Good times.


I rode the first interval with my threshold set to 320 watts and it felt okay so I upped that to 330 for the second and made it! Yes. I'm hoping that soon I can start these workouts at 330 and go up from there.

Gender: Male
Athlete Type: Recreationa
Date of Birth: 0/0/1900
Weigh-in: 200
Track Position: 6
Finish Time: 50:00.00 Seconds
Anaerobic Threshold: 340
Average Speed: 22.53 MPH
Peak Speed: 24.92 MPH
Average Power: 273.05 Watts
Peak Power: 366.00 Watts
Average Pulse Power: 0
Average Watts/Kg: 3
Rolling Resistance after 5 Minute Warmup: 1.89 Pounds
Average HR: 0 BPM
Peak HR: 0 BPM
Average RPM: 0.0
Peak RPM: 0.0
Average PP: 0.0
Peak PP: 0.0
Average WPKG: 3.0
Peak WPKG: 4.0
Average SS: 0.0
Calories: 865.9

I'm noticing that my max heart rate for these threshold workouts is the same as on the Howe Street stairs; interesting. I bet it's just because the flight of stairs ends after about 60 seconds of effort otherwise I'm sure my heart rate would climb higher than here on the trainer…

At lunch I went down to the IMA and this time I was able to eek out my normal routine. Although I gotta say, there are a couple of exercises - like the back extensions - where I am weak. WEAK. That muscle seems to atrophy in record time.

Waking HR  
Body Weight  
Body Fat  
Breakfast 5:00 AM - banana
5:30 AM - gel
Workout Food water
Time of Day trainer - 6:00 AM
core - 12:00 PM
Workout Type intervals
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 20
hip abductors 3 x 30 - 100 lb.
Equipment Road Bike

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