Tuesday, January 02, 2007

3hr Base Today...

Well it looks like this:

Pace-30m
Spinners-2x10m
Isolated legs-5x1m per leg
Snowball-3x10m
Race pace-15m
Active Recovery-1hr

I haveth no bikes with gears.....but Teri Sue does....and that rig is already on the trainer waiting for my ass:) Hitting some leg weights today...extentions, rev. extentions with some light squats. Legs should burn by tomorrow:)

Peace

9 comments:

Squirrel said...

damn I'm hurting after the squats....only did two sets of 3x5's with 125lbs.....I'm weak:)

Peace

the mostly reverend said...
This comment has been removed by the author.
the mostly reverend said...

the above delete was by me; not to worry. i just got into a long-winded talk about weights. too much geek chatter.

but, would you explain the portion of your workout called
"snowballing" please?
i might be missing something.

Squirrel said...

Snowballing- start in your large chain ring and largest cog maintain a cadence of 70 rpm. Every minute shift down one harder gear or until your fucking legs are tore up:)

Peace

the mostly reverend said...

oh, that's different.

sfuller said...

Snowballing...brutal. Must get out the rollers or stationary trainer and try this technique.

sfuller said...

is that m in 30m miles???

Squirrel said...

m=minutes:)

Peace

sfuller said...

Call be dumb as in "dumbass" :)