So Far This Week

Monday was an off day with some light recovery miles. Also did a little upper body with pushups (100 total), curls, press, extensions, etc. Yesterday was the Cleves Time Trial. Rode a 22:38 or a little over 27 mph. Kind of stuck in that range of time for the last couple months. Hard to get too excited at this point in the season but it is good training. Had four 5 minute steady states today. Pretty light effort with instructions to keep the power below the typical zone of 319-330 so I held around 310. Preceded this late afternoon workout with my early morning hour spin and hour circuit. In spin we concentrated on holding 90-100 rpm while varying the intensity from zone 4 to 5. We did one minute efforts with the last 15 seconds at zone 5, two minutes with the last 30 seconds in zone 5, 5 minutes with the last 15 seconds of each minute in zone 5, 6 minutes with 2 minutes in 4 then 1 in 5 repeated twice and then some 15 second zone 4/15 second zone 5 repeated for 7 minutes with 15 seconds between each effort. The other efforts had from 30 seconds to 2-3 minutes rest between. Circuit class was a mix of strength training (3-4 minutes) and then cardio (3-4 minutes). We did plenty of pushups, squats, lunges, forward and lateral arm extensions, ski jumps, speed skaters, running in place with high knees and butt kickers, power jumps, mountain climbers, planks (side and regular), rows, etc. Had about 34 people in circuit, 28 in spin. The fall attendance spike has started.