View from my indoor trainer bike - the journey is really inside, not so much outside, on a trainer bike.
Countdown to Lake Placid Ironman
Last day of recovery week.
Muscle Engagement During Bike Spin
Workouts: focus on cadence, soft feet on the bike and the run.
Worked for perfect spin on the bike by exploring square to circle - focusing on transitions between muscle groups on each ‘corner’ of the spin, at quad-to-glut, glut-to-hip flexors and hamstrings, etc. Then I combine this with letting my feet float around inside the bike shoes. This was pretty interesting, strangely enough.
Bike: Easy ladder, holding 90-95 cadence.
5 min x 80 watt warmup, 10 min x 110 watts, 10 min x 120 watts, 5 min x 130 watts, 5 min x 140 watts, 5 min x 50 watts (warmdown).
Great indoor track at our local YMCA.
Run: 1 hour on the indoor track at the local YMCA working to relax that tight right calf, with some really good progress. Focus on soft feet, arch activation, 90 cadence, running with my whole body.
Swim: 4 x 30 cords at gym.
30 minute stretch session.
Great workout - recovery week has done me good.
Important Note: These posts do not provide medical advice. You should always consult your physician before undertaking or significantly modifying an exercise program.
Copyright © 2010 Kevin T. Morgan aka FitOldDog, Old Dogs in Training, LLC.
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