Workout #1
I spent an hour on the trainer this morning. I am beginning to love my CycleOps Fluid2 trainer. It is much tougher than riding outdoors, but I am able to focus on specific types of workout. When I ride outside I don’t seem to focus on an specific type workout, I just ride. Once again I used the Workouts for Indoor Cycling book and used the Muscular Endurance workout Tempo Intervals #1.
W/U:
5 minutes - Pedal easy with a cadence above 90 RPM.
5 minutes - Alternate 30 seconds standing; 30 seconds seated.
6 minutes - Seated, 1 minute right leg; 1 minute left leg.
Main Set:
5 x 6 Minutes in HRZ 3 while sustaining a smooth pedaling cadence above 80 while riding in aero position with a 2 minute recovery between sets.
avg speed / cadence per set: (20.0 / 82.9) (20.1 / 83.5) (19.6 / 80.7) (19.4 / 84.5) (19.0 / 83.7)
C/D:
5 minutes – Pedal easy with cadence above 90.
I had a great workout. I maintained the same gear ratio through the first 3 sets and on the fourth & fifth set I had to drop a gear about 4 1/2 minutes into it which equates to the slower speed and higher cadence. After I finished the bike ride and sweating to death, I changed clothes and headed out for a 1.4 mile run.
Workout #2
I headed to the pool for a 1600 meter swim. This is the first time I have been in the pool since Ironman Louisville. I wasn’t looking forward to the workout, but it turned out pretty good day. I figure my triceps will be a little sore tomorrow.
W/U:
200 meters
Main Set:
10 x 50 meters with 10 sr
200 meters pull
10 x 50 meters with 10 sr
C/D:
200 meters
I wanted to have each repeat at 60 seconds. It turned out that I stayed pretty close together during the first set with times varying from 55-57 seconds and the second set they were 56-59 seconds. I accomplished my goal although I wasn’t sure I would even be able to finish the first set, much less doing the second set. I guess it is all a state of mind. I need to work on mindset of “I can accomplish all things through Christ who strengthens me.” Phil 4:13
Workout #3
An hour of weight training. Most of my time was spent trying to determine the right weight for the given exercise for the right number of reps. My workout consisted of:
Squats - 20 reps / 3 sets
Bent Arm Pull Downs - 20 reps / 3 sets
Step-Up - 20 reps / 3 sets each leg
Seated Chest Press - 20 reps / 3 sets
Standing Row - 20 reps / 3 sets
Leg Curls - 20 reps / 3 sets each leg
Leg Extensions - 20 reps / 3 sets
Calf Raises - 20 reps / 3 sets
Standing Trunk Rotation - 20 reps / 3 sets.
Happy Training Everyone!