A look at two of my workouts in the last week.

A quick look at two workouts.

Workout # 1: Bike 2:00 Custom
Bike - sorry just getting this to you!!!!

Warm up for 20 min easy pace. THEN do 5 x 3 min intervals AT hard effort - Big chain ring in the front - middle gear in the back RPMS around 85. These should get your HR up. Spin easy for 3 min between each one. THEN ride remainder of time in zone 2!!!!


Workout # 2: Custom 0:20 Custom
after bike strength

wall squats - 4 x 30 sec. Lunges- (regular ones) 4 x 15 reps. Hamstring curls on the ball 3 x 10 reps. Bridge on ball - both feet. 4 x 30 sec

That was my last Tuesdays workout.

Last Sunday looked like this.

Workout # 1: Bike 5:00 Custom
Bike - SAME as last week in regards to nutrition!!
Each hour do your plan AND keep at steady pace. Breathing should not be labored, just steady effort.


Workout # 2: Run 0:45 Custom
Run - off the bike, break into thirds

1st 15 min EASY. THEN pick up pace just slightly for 15 min. Back to easy for remaining time.

The next two weeks are going to intensify. Then I get a bit of a rest week. That just means no weights!!

I am so tired, and pushing so hard. I love every minute of it.