Today I was able to get back to my regularly scheduled programming. I had a good short swim this morning of 1500 yards. My pace was pretty good, as I am trying to keep my intensity elevated but my duration shortened.
The swim was the only major workout planned for today. After the swim I headed upstairs for a leg workout. I am still in knee rehab mode when it comes to strength work so although I increased the weight a bit last week, I am still focusing on low weight and high reps.
I may have to skip my ride tomorrow because I have to help a friend move some furniture and then drop my truck off to have some work done before the trek to NY, so I decided to do a core workout today as well. If I can squeeze in a ride, either outside or on the trainer, I will.
One of the last things on my list of things to do before race day was to take my bike in one more time to have my new cable tightened. I did that today and also had them look into a creaking sound that I hear when I go over bumpy pavement. They tightened a few bolts, but the creak is still there. I think everything should be OK though. I did have to tighten one of my aerobar armrests, so I hope that I have that taken care of. I will be doing a few more rides so I will know before race day if it needs any more attention. I was also able to clean the chain and cassette and replace my rear tube. After looking at the front tire and realizing it had some cracks in the rubber I decided to order a new one. I will put a new tube in that as well when it arrives.
Leg workout:
Extensions - 3x15 (15lbs)
Curls - 3x15 (10lbs)
Calf raises - 3x15 each leg
Squats - 3x15
Lunges - 3x15 each leg
Core:
1 set of 100's
12x25
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