Total time: 2 hrs 5 min
Total LT zone time as intrvls: approx 23 min.
Total push-ups: 50
Total pull-ups: 50
If you're a pro athlete you do what you have to do to get work done, i.e. train. For the rest of us who 'train as an elective activity, you have to know what your personal balance of discomfort/fun is. And respect it or push past it depending on what you're shooting for with your training and what you consider to be enjoyable physical activity. No shame in knowing your boundaries.
Today, felt I needed to knock the rust off the legs after a 2-week period of not being in mental space to ride in a 'training' mindset/not being w bike for one of those weeks. Have been doing a lot of functional strength training and TRX'ing, hiking and city riding for transport but not much 'bike training.'
Started to miss it, body could feel it too. I am a candy ass and most enjoy bike riding when it's 75-100 degrees. Don't dig the cold or the constriction of cold weather kit. Just a preference, learning to get over it and get in a headspace to enjoy cool weather riding. Kind of like jumping into a cold pool. You warm up if you move around enough. Descending after sweating, not so fun. But certainly not the most cold and uncomfortable I've been by a longshot.
On to the WOD.
15 min warmup:
Foam roll (approx 10 min)
Dynamic ROM work
TRX dynamic warmup
Then:
(As sets of 10, 5, 5, 5)
25 TRX push-ups
25 dead hang pull-ups
Then 1 hr 45 min ride w/2k climbing intrvls:
23 min. OD HOUR w/2 LT 2 min efforts to climb sharp hills
5 x 3:40 LT climb intrvls on steep/varied grade hill off Presidio w/approx. 1:45 recvry btwn intrvls (descent)
*brutal crosswinds both up and down hill
*ran carbon deep in back/bontrager nrml rim in frnt. Def helped w/control on descents
*noted I instinctively tense up in high winds which impairs bike handling. Working on relaxing but staying rooted/not wasting energy w tension
*ouch climbing felt terrible and it wasn't even a 'super hard' or long intrvl session
*weather was bad, about 55 w high winds making it seem much colder/intermittent light rain
Then: (approx 8 min)
High rpm spin, descent to Marina, ez spin and pedaling drills on bike path and back, low intensity, stretched out on bike
Then:
5 min LT climb (primarily seated) back to top of Presidio
Then: ez spin home
Then:
(In sets of 10, 5, 10)
25 push-ups
25 pull-ups
Know your limits. Know why you have them. Break through them if that's what you're shooting for. Don't compare and despair if it's not.
Live Alive, DRILLit.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz
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