Recipe For A Sore Arse Hole-ee-oHour 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 hurtsI 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.
2 comments:
ugh, trainers! mine is lost in storage somewhere this winter. I hope I don't find it.
great nostril shot. Those are hard to come by.
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