First Week Back!

So this week was my first big week back to training.  I didn't do any running because I'm still trying to nurse my knee a little.  But I did get in 3 bike workouts and 3 swim workouts to go along with another easy mountain bike ride. I did the Triclone swim and bike practices this week. Swimming on Tuesday, Thursday, and Sunday and biking on Monday, Wednesday, and Friday.  The easy bike ride was to the ISU football game on Saturday afternoon with Chelsey.  The Cyclones won their homecoming game against Kansas 28-16. Only one more game til bowl eligible! GO STATE!

Here are my workouts for this week:
Monday: - Bike Practice - Spinervals "Bending Crankarms" (1 hour)
                This workout consists of intervals in the hardest gear at low RPMs and some off-the-bike squats to build strength. Basically it is a real leg burner that'll have you thinking twice about taking the stairs for a couple of days.
Tuesday: - Swim Practice -
            Warmup: 300 swim, 200 pull, 200 kick
                   8x25 underwater kicking   w/ 45" rest
                  6x50 drill @ 1'
            Main Set: 7x100 @ 1:45
                              5x100 @ 1:35
                              3x100 @ 1:25
              Cooldown: 200 easy
Wednesday: - Bike Practice - Spinervals "Suff-o-rama" (55 min)
              This workout isn't quite as much of a muscle killer as "Bending Crankarms", but it has a lot more high-intensity intervals and some all-out, 100% effort intervals that come one after another to really make you have to work hard.
Thursday: - Swim practice -
            Warmup: 300 swim, 200 pull, 200 kick
                8x50 drill @ 1'
            Main set: 2x200 @ 3:40
                             2x400 @ 7:20
                             1x600 finish under 9:30
             Cooldown: 100 easy
Friday: - Bike Practice - "All Request Friday" - (1 hour)
           We listened to some music and I made up a workout to the songs including some fast super-spins and some ab exercises.
Saturday: - Easy Bike to the football game with Chelsey
Sunday: - Swim practice -
              Warmup: 300 swim, 200 pull, 200 kick
                    6x50 drill @ 1'
              Main set: 4x500 descending @ 7:30
                        My times: (6:39, 6:27, 6:19, 6:17)
               Cooldown: 100 easy

This was my biggest workout week since the week of the Pigman Half Triathlon in the middle of August. It felt good to have a full week of working out.  special thanks to Coach Jon Saxton for a great set of workouts for the week.  This was the first week he has been our official Triclones Coach and he is very eager to help our team in any way possible. If the rest of the year goes as well as this week we should be looking at some tremendous results this year.

Thanks for reading!