Wednesday, April 06, 2011
Yesterday was a great one as far as exercising goes. After my morning cycle of work (I have a very flexible job and often work at different times of the day rather than 8-10 hours straight), I hopped on the bike and did the following cadence workout:
Within an aerobic ride, and after a 5-10 minute warmup, shift into an easy gear and hold your cadence at 95 for 5 minutes, followed by 3 minutes of recovery. Shift back into an easy gear and hold your cadence at 100 for 5 minutes, followed by 3 minutes of recovery. Repeat this over and again until you reach a cadence of 115. Cool down for at least 5 minutes.
This workout is challenging on a trainer but it's even more challenging on the road because it's much more difficult to hold a steady cadence when the pitch of the road is constantly changing. Further, I rode straight into a 15+ mph wind for the first 11 miles and this also adds to the challenge. But it was a great ride and well worth the effort, you should try it sometime.
Then later in the day I went into the gym and jogged for the first time in four weeks. Four weeks ago I was in Chicago at a doctoral seminar and given the fact that my daughter came with this time I just couldn't find time to exercise; three weeks ago I headed to India for two weeks and was busy the whole time and also feeling weak because of the change in diet; then last week I was recovering from being in India and though I rode my bike a lot I didn't much feel like jogging, so I didn't.
But last night I went for it and was pleasantly surprised to see that I could still jog for 20 minutes with no problems. In fact, I would have gone longer but I had to jog inside and the treadmill just bores me. Twenty minutes is about all I can take.
So, I feel good about where I am with cycling and I still feel that I'll be able to complete my first 5K on April 30 at or around the 30 minute mark. I'll then be shooting to break the 30 minute mark at my second 5K only two weeks later. We'll see how it goes.
Thanks for reading, hope you have a great day!