Monday I took the day off. Tuesday was three hours of hard workouts.
I began with a 15 minute warm-up. Then 5X1 minute zone 4 hill repeats on the mountain bike. I cruised home and did 40 minutes of strength, endurance, stability and core work. Then jumped on the trainer for 40 minutes of pedal cadence drills, alternating between 50 cadence and 110 cadence for 5 minutes at a time. lastly I did the 8 minute power yoga routine. Today is Thursday and I am still sore from this workout. Wednesday I did one hour of easy spinning on the golf cart paths. Today I will do 30 minutes of power yoga followed by another 1.5 hours of cadence and HR drills on the indoor trainer. It is raining buckets here today.
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