Aidyne & Barbell Work

 Airdyne - 35:55 - 400 Cal - 11.6 miles - 19.1km

Barbell Work

8 Rounds 

5 DL

3 HPC

1 S2OH

Max Meters stopping at 2minute round

Rest 1 Minute

Rd 1 - 95lbs

Rd 2 - 115lbs

Rd 3 - 135lbs

Rd 4-8- 155lbs

Airdyne & Row Fit WOD

 Airdyne -  33:06 - 400cal - 11.3mi/17.3km

Rowfit

Row1000
* 20 push-ups
* 20 squats
Row 900 meters
* 18 push-ups
* 18 squats
Row 800 meters
* 16 push-ups
* 16 squats
Row 700 meters
* 14 push-ups
* 14 squats
Row 600 meters
* 12 push-ups
* 12 squats
Row 500 meters
* 10 push-ups
* 10 squats
Row 400 meters
* 8 push-ups
* 8 squats
Row 300 meters
* 6 push-ups
* 6 squats
Row 200 meters
* 4 push-ups
* 4 squats
Row 100 meters
* 2 push-ups
* 2 squats

Airdyne and Rowing

 Nov 28

Airdyne 50:54 616Cal 17.2mi/27.8

 

 

 Nov 27

 Rowing 8 x 1000m with minute rests

 

 

Followed by 2k

2,015 Meters
8:00.5 Time
1:59.2 Pace
134 Calories
139 Heart Rate

Followed by 1k

Time	Meters	Pace	Watts	Cal/Hr	S/M
3:45.8	1,000m	1:52.9	243	1137	29	145
0:44.9	200m	1:52.2	247	1151	31	128
0:44.5	400m	1:51.2	254	1174	31	144
0:46.4	600m	1:56.0	224	1071	27	149
0:45.3	800m	1:53.2	241	1129	28	151
0:44.8	1,000m	1:52.0	249	1157	29	155

 

Ascenders Team Social Thursday Ride

Ascenders Team Social Thursday Ride 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Followed by 3 rounds of 

10 DB situps each arm

10 Man Makers

 

1000 kcal Challenge & Airdyne Flex

 

Aidyne 1000kcal Challenge -

Started riding and decided to go for it at the 45 minute mark.  Felt good and I had the lights off so couldnt see the screen, i was just going by how I felt.  

- 66:35

Followed by 

Airdyne Flex

5 1 arm SDLHP each side - 70lb kb

10 Bicep Curls 30lb DB

16 Z Shoulder Press

25 abmat situps

20 Airdyne Calories

18:26

FTP Test

 

Airdyne Warmup - 

45 Minutes - 500 Calories - 14.1mi/22.7km

FTP Fit Test - It was going well until my chain came off. Bummer but no worries.

 

 

 

 

Ended with a Band Core workout from Anabolic Aliens

Airdyne and “Chasin’ Waterfalls”

 Airdyne - 33:11 - 411 calories - 11.5mi/18.6km 

“Chasin’ Waterfalls”
5 Rounds For Time:
500 Meter Row
20 One-Arm Single Dumbbell Thrusters
30 AbMat Sit-Ups

22:27

Innsbruck

 Innsbruck UCI Achterbahn course with Jesse E - Wow so much climbing.  Great to do it with Jesse.  He was kind and allowed me to stay with him the whole ride.  

TEAM G7 and Mysenlan Friday Indoor Race & Rollout

 TEAM G7 and Mysenlan Friday Indoor Race -

30.73 Miles

1:21 minutes

22.7 mph

Rollout - 4 Rounds

15 Pushups

16 DB HPS

10 T2B

8:52

Airdyne and High & Tight

 Airdyne - 45 minutes - 520 Calories - 15.2 Miles/24.5 Km

High & Tight

5 Rounds For Time:
40/30 Calorie Bike Erg
20 Single Dumbbell Push Press 
10 Single Dumbbell Box Step-ups

 

19:27

CAT & MOUSE KZR CHASE RACE (C) & Code Red WOD

CAT & MOUSE KZR CHASE RACE (C) - Was excited for this chase race but tried to re calibrate the Kickr which meant I joined wrong race and then had to join a few miles in and then got dropped.  In the end it was fine a good training session. 

30 Mile ride with a lot of climbing and I still averaged 20 mph. 

 Code Red

21-15-9

Calorie Row

Cleans

Burpees

 

 

Garmin Never Stop Cycling // Stage 3 - Gravel

 Garmin Never Stop Cycling // Stage 3 - Gravel - Road to Ruins - A Gravel Rider’s Wonderland
Road to Ruins is where you’ll find a solid mix of both tarmac and gravel. 

Cool Down Ride with  DIRT Rolling Thunder Ride

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 10 Minute Core

 

 

 

DB complex

 Short Airdyne Warmup- 15 minutes - 147 calories - 4.7 Miles/7.6KM

Dumbbell Workout from sarahholden_fit


DB complex 

5 Rounds of 5 Reps each side with 20 Situps between rounds
8 deadlift
6 hang clean
4 snatch
2 devil press

 

 

Rigo Urán: 2020 El Giro de Rigo - Official Route

 Rigo Urán: 2020 El Giro de Rigo - Official Route -  43.93mi - 2,343 ft - 24 MPH

Recovery Ride - 10 miles - 30 minutes

10 Minute Core Work

10,9,8,7,6,5,4,3,2,1

Pull-Ups

Push-Ups

The Great DB Bear Complex

 Airdyne - 45 minutes - 540 Calories - 24.8km/15.4 miles

The Great DB Bear Complex

EMOM 20 

Clean - Squat 

Press - Squat

Renegade Row - Pushups

Devils Press

Quick Dead

 Airdyne - 32:26 - 400 calories - 11.2 Miles - 18 Km

Quick Dead 

3-9-15-21-15-9-3

Deadlift

Box Jump

Pushups

12:34 

10 Min ABS

Dirt Rolling Thunder Ride

 Dirt Rolling Thunder Ride 

 

 

AD & Roundabout

 Airdyne - 31 Minutes - 400 -17.4/10.8miles

"Roundabout"

21-18-15-12-9-6-3:
Calorie Row
Hand Release Push-ups
Slamballs

Concord Freedom Ride

Eric Klein is always great to get me out the door earlier and in cooler weather than I would choose to ride in on my own.   We met in Newton Falls in headed out to do his Concord Ride which was fantastic.  Lots of quiet roads.   We were warm and toasty and only got hotter as the day warmed.  Great Ride. 

Acadia Double

 The Acadia double - is a hike and ride.   It has to include either Parkman or Bald and Cadillac.

Took the dogs out to get them some exercise.  They love doing the hike. 

Then Tris and I went out to do the Cadillac Loop.   He felt good and set a PR on Cadillac and I decided that either he or I were going to get a new bike so I didnt have to ride my steel frame from 1996.  The Campy group set is still amazing.   Riding a heavy steel frame uphill is not fun.  It corners well though! I set a PR down Cadillac without really trying. 

Recovery Day

 Just a walk around NEH with the Dogs.   Sunny and a bit warmer than usual.  

Roll with Castelli - Lets Climb

 Love the Castelli kit so decided to do their group ride.   

 

Roll with Castelli - Lets Climb

Fans of Castelli join us for this social event, bringing riders together while having a chat along the way.

This week sees a return to the iconic Bologna Time Trial course, replicated from Stage 1 of the 2019 Giro d'Italia.

We'll make two trips up the punchy climb of San Luca: firstly with the fence, the second a chance to push on, if you wish.

Ride duration is around 60 minutes, at a pace of 2.6 - 3.0 w/kg.

Complete the ride to unlock Castelli's Virtual Aero Green kit.

 

Crazy Speeds on the downhill - Hit 61 MPH

 

 

Getting Stronger

 Wasnt sure I was going to ride today but since I woke up early I joined the Watts Up Wednesday ride. I am finally getting stronger which is a good thing.  No where near these Category B riders but making my way up the ladder.  

Did a 10 minute cool down then did 

10 Minute Core

15 Minute Shoulders and Arms

Election Day Workouts

DIRT Rolling Thunder Ride (C) - I was able to stay in the front of the big group all the way till the end.  There was a large group that got off the front but they were really flying. After the hour soft pedaled around the course until I hit 30 Miles.  Then I jumped into a race since I had the time to do more.

3R Figure 8 Hilly Reverse Race - 1 Lap (29.2km/18.1mi 234m ) (C) - The pack was strung out single file right from the start.  I was with a few groups along the way. In the last climb I dropped the small group I was with and held them off for the 3 mile close to the finish.

Finished with 5 Rounds of

10 Bench Press

15 Core Movements

Zeus DB Workout

 Airdyne Recovery Ride = 62 minutes - 20.7 Miles

Followed by 15 Minute  Zeus DB Workout

20 sec on - 12 days of Xmas style - up and down the ladder

Bicep Curl

OH Press

Push-Up

Lunges

Row

Tricep Extention

Not As Advertised

 ZA Road Group Ride 

34 Miles - 1 hr 31 minutes. Pace seemed way harder than what was in the event post.   

4x20 Barbell

UR Row

High Pull

OH Press

Windshield Wipers

Press Ups

Hip Raise

Tricep Extension