Relax, Recover and stretch

Today I am going to work on some stretching and some taking it easy after 7 hours of riding this weekend. Tomorrow I hit it hard again.

AM.. 10 min warm-up
45 minute of strength building
20 min cool down 110 cadence z2

PM. 10 min warm-up
8 minute power yoga x5
3x30 spin ups
3x30 super spins
core work

The Weekend- New bike, Low body weight.

I ventured from my training program and am not liking the results. Cyclo-club programs are a lot about building strength, stamina, and efficiency. This weekend I did a 60 mile road ride on Saturday instead of doing my power work and am still feeling sluggish. I have learned the lesson and will not be venturing from my training program again.

I did a 2.5 hour mountain bike ride today which was OK. I still had tons of power in the hills and my new bike did well in the descents and over logs.

New bike is a 2008 gary fisher Procaliber which has been great with the exception of the shorter Bontrager stem so that has to go. New bike felt super light and stiff especially in rear with the carbon stays.

"The Drip" eating program has been amazing. I now am weighing in at 150.8 lbs with 8.6% body fat. I am looking forward to doing some strength building this week.

4 days off

Yesterday, I did 1.5 hours at an easy pace doing some one legged drills, box drills and float drills and then in the afternoon I did 20 minutes of core work.

I have been feeling tired for since Saturday so I think that I need some days off to rest and recover. A big part of my cycling plan entails listening to my body. My body is requiring me to take a little time off. I may so some yoga and stretching between now and Sunday but I am going to stay off the bike and trainer. Both my wife and son are sick and although I am not feeling sick I am feeling tired.

Saturday yoga Sunday- 2 hour Horse back and 65 mile ride

Saturday was an off day so I did 20 minutes of relaxation yoga. Sunday was my long ride day. I started off the day with a 2 hour horse back ride on my friend's farm in Crossville, AL. I have not ridden a horse in 11 years so I am sure that I will be feeling that tomorrow. Then a few hours late I began my 65 mile solo ride from Crossville, AL to Cedartown, GA. The last 25 miles were on the Chief Ladiga trail in Alabama which becomes the Silver Comet trail in GA. I felt pretty good but since I was solo and didn't know the route very well I took it pretty easy. I think I averaged around 19 miles per hour. The ride only had about 3,000 feet of climbing. It was a fun ride except for some of the treacherous highways.

8 minute Power Yoga 4x

Today I did the 8 minute power yoga 4 times through. Which consists of over 200 hindu squats, 4 times sitting in chair pose for a good amount of time, tons of hindu push-ups, bicycle kicks and twisting sit up position. My body is accustomed to these workout so in order to change it up I held heavier and heavier dumbells with each set of hindu squats. Other than that I did a little spinning. Tomorrow I am going to do some yoga and on Sunday a 3-4 hour road bike ride.

Darkness and a slippery creek

In the morning I did a 15 min warm up on the trainer and then about 20 minutes of some power increasing exercises like squat and press with some dumbells. In the evening I did just over an hour on the mountain bike. It started getting do dark that I couldn't see and I was still pretty far from the house. We decided to take a short cut through a creek. It was moving pretty fast and the rocks were covered with slippery slime. I was able to keep from falling over but Slid most of the way down the rocks. Tomorrow, I am doing the 8 minute power yoga 4x through and about another hour or so on the bike.

Sudden rain makes you ride fast

I did about 35 minutes of core work this morning after a 15 minute warm up. This afternoon, my night ride was cancelled due the the thunderstorms and possible tornados in the area. So I snuck out for a quick 1 hour mountain bike ride at the Line creek nature trails behind my home. When I was at about the furthest point the sideways rain started so I darted through the woods as fast as I could to get in before the storm hit.