15 min warm up (180 + watts)
15 min single leg drills (1 min left, 1 min right, 1 min both, repeat)
15 min steady endurance pace
15 min tempo riding
big gear, low cadence work = 4 x 10 min of big ring followed by 5 minutes of recovery (1st set 70 rpm, 2nd set 65 rpm, 3rd set 60 rpm, 4th set 55 rpm)
ladder effort - 1 min hard, 1 min easy, 2 min hard, 2 min easy, 3 min hard, 3 min easy, 4 min hard, 4 min easy, 5 min hard, 5 min easy . . . . repeat.
I would have much rather have joined Matt and the fellas on this ride Sunday, however family commitment and lack of time were not on my side. I had also used up my "Pass" Saturday riding out in KL.
just over half way done
death from above
allez mutha fugger, allez
good gwad - my poor stem cap has to look at this
energy output . . . does the means justify the end?
Fugging right it does.
Didn't last the full three hours as I hoped for as I had to finish up early to help with a napping Peanut. Still, not a bad effort for my first three hour training ride of the winter.