I got to go out on my tri bike, damon, last night. Had an awesome time. It wasn't a hard ride since it was my 3rd workout of the day. Went with my friend Jeff who also has a p2. We rode 17 miles mostly as a getting used to be in the aerobars etc. kinda ride. i stayed in them the entire time. only had one incident where a woman turned her car right in front of me. I cursed her out. Jeff was rationalizing that she doesn't understand how fast were actually moving on tri bikes. My only issue was i find it harder to drink on the tri bike. It's basically the same as a road bike if i stay out in the bullhorns but i never was really out there to take a drink. Im sure as I become more acclimated to the bike that will resolve itself. with my commute yesterday it was about a 30 mile day.
anytime i do three workouts in a day it tires me out. normally i am up before the alarm, not so today and I didn't even want to get out of bed when it went off but I did and I took damon out again this morning and we did a 2 mile warmup ride to a nice hill were I did 20 rounds of 1 minute hill climbs will staying seated, recovered on the downhill. then a 2 mile cooldown home. It was 10 miles total so I rode about 6 miles on the hill climbs/descents. With commuting about 22 mile day. While I am not trying to log miles on my bike I do sometimes wonder if that is what is seperating me from the better riders. I just haven't spend the kind of time riding that they have.
CF wod - 20 minute AMRAP of
15 back squats @ 65 lbs
5 1/2 rounds completed.
I went light on the weight because i knew i was going to be tired coming off of that many burpees and i really wanted to force myself to go unbroken through this. I didn't want to allow myself to re rack the bar and rest at any point. I never did re rack the bar but i did take a few seconds at the top of the squat while still under load to regroup a bit although I tried not to do it and keep pushing. I got under the bar to start the squats for the 6th round but the 20 minutes was up before i could get a squat in. I kept a consistent pace with the burpees. I wasn't ripping them off as fast as possible because i knew with that many i would actually go faster if i just kept going fast instead of tearing through the beginning ones and then needing a break.
I did the bike wod today instead of swimming because it is supposed to be rainy all day here tomorrow. however if i can get a ride in before the rain starts i will. I also plan on going to get my swimming done tomorrow. Sunday is the 5k. I might take the weekend off from CF and start back with that on monday. Ill see how the weather is tomorrow and how the race goes on sunday before i decide on my workouts. If i do ride tomorrow ill probably do a little brick just to get that feeling under the legs.
meal 1 - vegetable pizza & soysage
meal 2 - clif builder bar & mac nuts
meal 3 - tofu, veggies & brown rice, almonds
meal 4 - vega wfo w/coconut water
meal 5 - slice of pizza, grit tofu, peanut butter