Tuesday, February 16, 2010

Recipe for a sore arse

Recipe For A Sore Arse Hole-ee-o
Hour One:
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
Hour Two:
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)
Hour Three:
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.
spin, spin, spin . . . my ass hurts, my ass hurts, my ass hurts

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.


rick is! said...

ugh, trainers! mine is lost in storage somewhere this winter. I hope I don't find it.

Dan Frayer said...

great nostril shot. Those are hard to come by.