#40 Bike Enhancement Strength Session

The original plan for the day was to wake up at midday after working the night before and go directly to the gym, collect the kids from school and go swimming when Jack does his hour lesson.

I woke up at little earlier with the sound of a dog barking. It was Jack. He sounds sick. He has the day off school by the sounds of it.

I did get both sessions in, I was still in the gym at 9pm to do so.

Today’s Training

Swim – 2km

Warm Up

  • 2x 100m FC
  • 100m of 50m 6/3/3, 50m FC
  • 200m pull and paddles
  • 200m of 50m broken arrow, 50m FC

Main Set:

  • 200m FC
  • 200m of 50m 6/1/6, 50m FC
  • 200m FC
  • 200m of 50m 6/3/6, 50m FC
  • 300m FC

Cool Down

  • 200m of 50m FC, 50m backstroke

Gym Session – Bike Enhancement – 56min

This was the first time I had done this session. The goal over the coming three months isn’t to add extra weight but to add extra reps so the squats become 3x 30 reps and increase the cycling intensity from moderate effort to medium effort.

Warm Up:

  • 10min on bike

Main Set

  • 3x 12 squats with 30kg
  • 10min bike at moderate effort
  • 3x 12 squats with 30kg
  • 10min bike at moderate effort
  • 3x 12 squats with 30kg

Cool Down

  • 10min bike

 

Watch today’s Vlog

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