At least the sun is out, and the pathways should be more run-able today with the snow accumulation providing some traction over the ice!
Friday night we did what was to be a 60min recovery spin- just a light spin of the legs to prepare for the weekend. I was already tired when I got on the bike- I spent 3hrs cleaning this beast of a house and felt like I'd done a day of bootcamp :-) I knew right away that something wasn't quite right on the bike, I drank a full bottle in less than a half hour, and then was nauseous. My back was aching and I literally felt like curling up in the fetal position right next to my bike and sleeping.
At 50mins in I decided it was counterproductive to continue- I could have gutted through the last 10mins, but recovery rides aren't intended to be gutted through.
It was the right choice because Saturday morning I felt my energy back and was able to have a solid 2 hr ride.
We rented "Gladiator" and although I generally don't like violent movies, there is something about hand to hand/ sword combat that is ok- it is really just the bombing/ shooting/ exploding violence that gets to me.
I did a 10min warmup followed by 10min/5 min steady state intervals. The 10mins was at low zone 3 and the 5mins mid zone 2. I kept the cadence over 100rpm the entire time, and stayed in aero for the 10min work intervals. The first hour was great, I was sweating up a storm, but my legs were fine- it was definitely more of a cardio effort than strength, but more than anything required serious focus to keep the cadence up and remain smooth. At the 90min mark it became a real effort to keep the legs turning smoothly. I held on and finished the last 10mins as cool down. It was a solid ride, and I felt really good getting off the bike.
Today I will know how well I did at conserving the strength of my legs, as I will be running at least 3hrs10mins, probably closer to 3:15...I hope it warms up!
Friday TFTD: Bike 50mins
Saturday: Bike 2hrs