Trying to get better

I thought I would put down a typical week in my struggle to be a better cyclist. I typically workout in the gym 4 days a week but due to work and life I don't have designated days in which I do certain days. Some days I'm in the gym at 10am, while others are 11pm. Most of my 'training' rides start at 4:30am and the goal is for 3 of these every week. I'll focus on my gym time workouts as myself and my coach are still working on the mechanics of my 'training' rides.

DAY 1

Tricep pulldowns 20% max 4x25 reps

Dips 5x25 reps

Pushups reg. 3x20reps

incline 3x20reps

decline 3x20reps

Ball trunk lift 4x 20reps

Side to Side trunk lift 3x20reps

Ball Pass 2x20reps

Reverse Crunch 3x25reps

DAY 2

Leg Curl 20% max 4x25reps

Ball Hip extension 3x25reps

No weight slow squat 4x25reps

No weight Lunge 3x 20reps

Power jumps 2x 12reps

No weight Side Lunge 3x 20reps

Step-ups 3x15reps

Reverse Crunch 2x30reps

Day3

Barbell Pullup 2x25reps

Shrugs 10% max 3x25 reps

Barbell Row 10% max 2x 20reps

Standing Calf Raise 3x20reps

Standing Long Jump 1x25reps

Ball Pike 3x 12reps

Oblique Plank 2x15reps

Pushups reg. 1x50reps

Incline Pushups 1x 30reps

DAY 4

Ball Crunches 4x20reps

Side to Side trunk lift 2x20reps

No weight Slow Squat 2x20reps

Lunges 1x20reps

Step ups 2x30reps

Power jumps 1x20reps

I try and get to the yoga studio once a week in which I'll normally replace 'Day 4' with an hour of yoga. I of course try to be on at least one of my bikes everyday, except of course when a fellow cyclist blows through a red light and slams right into me. We'll save that one for another post.

I've updated the play list with some of the tunes I'm grooving to. Track 16 is one of the best for some climbing fun.

Keep the Rubber Side Down!