Super Saturday

Started the day with a workout with Roberto at his gym with a small group of cyclists and triathletes. Now that KMA has started, we have moved our workout to Saturday mornings through February. Really going to do most of our work on glutes, hamstrings and core. This way we can still get a long ride in later without trashing out the quads before we even get on the bikes.

Roberto does a really good job of keeping things fresh with new exercises and keeping our bodies guessing. I have seen a definite improvement in my core strength since we started back in October. Today's workout was, as usual pretty tough, but very fun!

Warmup and Core:

• Jogging circle around gym mixing in jumping jacks, push ups, skips, tin soldiers, sprints
• Burpie's w/jump w/medicine ball
• Burpie's w/push up and jump w/medicine ball
• Standing circles w/med ball
• Back extention to forward bend w/med ball
• Abs: w/medicine ball
• V-Ups, Bicycles, med ball on shoulder and crunch to opposite knee
• Abs: no med ball
• Plank raise opp hand and foot
• Side plank with crunch to straight leg
• Rocking crunches: Lay back w/arms crossed in front and bring knees to chest. Now rock up to sitting position KEEPING YOUR KNEES TUCKED! rock back down. Dont' let feet or shoulders touch...Repeat for 60 seconds

Dumbbell/Kettleball Work:

• Front raises, two hands, squat with weight between feet, stand and raise weight overhead with straight arms
• Front raises, single arm, squat with weight between feet, and stand and raise overhead with arms straight
• Wood choppers
• Turkish Get Ups: lay on back dumbbell held straight up, sit up, opposite hand on floor and push to squat position, stand holding weight above hand, arms straight! OUCH!! Five per side
• Turkish Get-Ups into side plank: lay on back, dumbbell held straight up, roll onto side and into side plank position, same side foot off ground entire time! OUCH part two!! Five per side

Station work:

• 1 - Dumbbell chest press on swiss ball bridging onto elbow 2 x 10 reps
• 2 - Sledge Hammer on tire, 5 different hammer sizes, 10 reps per hammer
• 3 - Hamstring Curls on swiss ball, 5 two feet, 5 single foot (2 sets)
• 4 - Rope Climb and 10 pull ups
• 5 - Bag Kicks w/kinetic bands: outside cresent x 10, inside cresent x 10, bicycle kicks x 20, side kick x 20, per leg

Whew awesome workout, then off to the KMA Pain and Fitness Center for a couple hours of bike trainer time. Pretty good turn out of people, some making up for missed classes during last week and a few familiar faces from previous years that aren't doing the normal KMA class this year.

Coach Greg got us going with the normal warmup and then started some folks on their 20 minute time trial and others on their max heart rate tests. Man was I glad to already have had that done and just needing to get in about 2 hours of tempo riding. So while everyone else got ready for their sets, I settled into a nice steady cadence and once the heart rate was near tempo range (80%) I just put things on cruise control. This is probably my favorite type of riding, especially on the trainer, because it simulates pretty close to race pace for half and full Ironman racing. Spent about 25 minutes at this pace and then a short recovery.

Finished up the time alternating between low (70 rpm) and high cadence work (110+) varying the duration. But maintaining that tempo effort heart rate. By the end of the workout I wasn't feeling too bad, but did feel like a good morning of training had been done.

Ride Stats: 32 miles, 1:53:30, 141 average HR (69%)