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Huge improvement here in speed and strength.
I riding less time but more focus.
Easy days of 14-15 mph and average HR of less that 110, about 75 minutes of spinning and form.
Hard day, Hill climb loop! 10- 1mile laps with a 1/3 mile climb at 17% grade, screaming decent, flat, and up again. I do at least 3 standing the entire way and the rest seated. Average HR, 160.
Intervals, similar to hill day but the intervals are very explosive and more often. 1 hour, high HR is over 180 but average is about 145. I let it go down to 125 before repeating.
Time trial-1 hour. HR during is about 165 to 180 the entire effort.
LSD, longer slow ride, HR below 60% to recover.
Strength 3 days per week and lots of stretching, corework, and floor work.
Nice! I've been commuting with one loaded pannier...looking forward to a stupendous weekend for roaming the hills on two wheels! :-)
Co-Team Leader for All Health Pros, Binghamton Area Losers & Laid Off But Staying Strong SparkTeams
Don't die with your music still in you. -- Dr. Wayne Dyer
"We either make ourselves miserable or we make ourselves strong. The amount of work is the same." --- Carlos Castaneda
"You yourself, as much as anybody in the entire universe, deserve your love and affection." --- Buddha
Pain is weakness leaving the body.
How do you eat an elephant?
I will not fail.
Good for you. I get to ride tomorrow.
One Day at a Time:
1) 10,000 steps daily
2) fruit & vegie at every meal
3) aerobic or strength train every day
4) 7 hours sleep daily
5) check in with SP daily
June 2014 goals:
1) lose 4 pounds
2) finish walk way
3) finish blocks for Forest Service quilt
4) scan old photos
It's never too late to be what you might have been.
You were really loaded! Nice job. Going to get mine in later.
40 miles today
with loaded panniers