After not being able to workout yesterday on the bike, I couldn't help but want to ride tonight. So I went to Newington Bike to get my fix. It was just John and I tonight, but I was able to get a decent workout in just the same. We did Spinervals #10: Ride and Stride, which is a Block Training video for Triathletes. There were three sets of two base intervals: The first interval was a 10 minutes long with 2 minute progressions starting at Big - 21 and progressing to Big - 15. Then a 2 minute rest followed by a 5 minute regressive set from Small - 15 to Small 21 in one minute segments. The entire workout with warm-up and cool down was 70 minutes long. I did not have the dehydration effects as with Tuesdays workout, and finished strong.
Before the ride, I went to the gym for an hour of abs and lifting. I managed a complete Ab workout, one circuit of upper body exercises on the nautilus machines, and finished with a 3 sets of a mini circuit on the Universal cable machine consisting of Cable Fly's, Tricep pulldowns, cable rows, and bicep cable curls.
After the workout I had a Spinach salad with a 1/2 chicken breast...NICE!
Keep on Keeping on!
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