Yet another WINDY April day

And now for my regularly scheduled post…

I left work fairly early today, around 4:15 and decided to rush home and go for a bike ride outside before weight training.  I was supposed to ride for a full hour, but only got in about 40 minutes.  Overall the ride was decent, it was pretty windy (15mph average with gusts up to 28 mph) on the return trip, but the ride out had a nice tail wind to give me a little extra speed.  Oh!  I almost forgot, this was my first time riding on the trail with my cycling shoes and pedals!  I was extra-cautious because there are a number of places where the trail crosses roads and I didn’t want to get stuck and fall.  I’m still getting used to balancing when I’m trying to unclip and stop at the same time, so for now I’ve been unclipping VERY early.  The only time I had any real trouble was on the way back home, I got stuck at an intersection and unclipped both feet so that I could reach the crosswalk button.  The “WALK” symbol lit almost immediately and I was going to cross, but I couldn’t get my feet clipped back in!  I ended up hopping off my bike and walking across instead of risking falling in the middle of the road.  Luckily the traffic will be extremely light or non-existant during the tri, so no need to worry about stopping during the race.  As long as I make it through the transitions, I’ll be ok.  Otherwise, riding clipless today was awesome!  I am really making an effort to keep my pedal strokes as smooth as possible to be efficient and “pull up” as well as pushing.  I can tell a big difference on how quickly my climbs went today.  I think once I get a bit more comfortable and some more practice I’m going to see some pretty good gains.  Now, I just wish I had a trainer so I could do some drills!  Adding it to my tri-gear wish list!  (I may have to add a whole page dedicated to my “wants”).

After my ride, I headed over to the gym for my weight training.  I was a little late, so I missed a core set of V-ups.  I’ll have to make it up by doing some more ab work tomorrow.  The rest of the workout was:

Core (2 sets):

While doing a side plank, lower and raise your hips throughout the set.

Leg circles

Main sets (2 sets of each):

Inclined sit-ups with a twist

Reverse row with a bungee

Dead lift + upright row

Rotator cuffs while standing on the bosu ball

Bench dips

Shoulder press

Row with bungee

One-armed row

Arnold press

Wide-grip pull-down

Legs (1 set after 2 of Main)

3 sets of jump lunges

1 set of pump lunges

2 sets of bench lunges

3 sets reverse lunges (half on right leg, half on left leg)

That’s all for today.  Tomorrow’s going to be a running outside day (hopefully).  The weather should be nice and mostly sunny with a high of 63° F.  This weekend is supposed to be gorgeous! And hot – mid 80s.  I’m looking forward to my brick on Saturday.

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