bike monday. indoors becasue it was cold and rainy. indoor biking is torture on the mind, but then again so is an ironman race so i guess thats good training. training indoors on a bike alone is even worse. that was monday. hill work again to strengthen quads and i worked on a flat push which i need the most improvement on and always have.
5 min warm up
10 min standing, gear 15, rpm 60-65
5 min recover
10 min seated, gear 15, rpm 60-65
10 min recover.
Then i threw in some strength work. fun fun
tabata push-ups
8 rounds of 20 seconds of work, 10 seconds of rest
lowest reps in 20 seconds = 15 on round 6
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