Sunday: The Tour of California race was happening in Long Beach, so we rode down there to check it out. We averaged about 20mph, I think, and it was an 80 mile ride. Good workout, to say the least.
Monday: Chest and Triceps at the gym. Light weight, since I've been slacking on weight training. Here's what we do...
Starting weight (we'll use bench press as an example) was 115. I do 8 slow reps, have my spotter drop the weight to 105, do 8 more, drop the weight to 95 and do 8 more. Then we drop the weight to 75 and do a burnout set, as many reps as possible. Our first three sets are nice and slow, with good form and control. There is no rest in between sets, only as long as it takes for the spotter to drop the weights, so it is a high intensity workout. On the final burnout set, it's fast and explosive. We do this routine for everything: incline, flat and decline bench, and for machine flys.
Same with out triceps routine; skull crushers, cable pulldowns and overhead dumbell press, with dips to round off the workout. All in all, it takes only an hour, but it's pretty brutal. Not resting between sets really makes the workout tough. Although this may not be for everyone, it works great for me and compliments my cycling.
We finished the day with some core exercises: One set of decline situps/crunches followed immediatly by back extensions. Rest 15 seconds and repeat. Another high intensity workout that really gets you quickly. We did a total of four sets of each.
I did 10 minutes on the eliptical trainer on very low resitance. Since I did 80 miles on my bike the day before, I just wanted to move my legs a little to alleviate the stiffness.
Tuesday:
I rode to my buddies house, which is about 10 miles, all uphill. It usualy isn't bad, but today it sucked. There was a strong headwind the whole way there, so I was beat. I put my road bike in his garage and we threw our mountain bikes into his truck. We headed over to some local fire roads/singletrack. The climb took about 1:10 (it usualy takes less than an hour, but I was beat) and the way down was a blast. We took a ton of pictures, so I'll be sure to post them up.
That's it for today. I am gonna stretch and go to bed. I'm gonna rest for a few days before this weekend.