Strength

Horizontal Push 5x5

Horizontal Pull 3x8

Vertical Push 3x8

Vertical Pull 3x8

Elbow Flexion/Extension 3x10

Core - anti - rotation 3x10

All strength with 30 seconds rest

Then 10x :30/:30 of Airdyne/Band Sprints/Double Unders/Row

Felt a little weak today...not sure if it was due to first workout since being home or just a week away from strength...either way Cali was amazing so no worries!

Sad Day -- Cali day 4 -- the last ride

Well...has been a great trip.

Every ride amazing in its own right...Saved what I thought might be the best for last.

San Juan Trail ... 11 miles of single track to the top ... then right back down the same trail.

It lived up to the expectations and had a wide variety of terrain and skills to be worked on.

Cali Day 3

Aliso Tour Ride

This ride was pretty neat...got to ride some great single track...and the ride went few some subdivisions as well as including some sight seeing of Orange Country and views of the water were also amazing.

Cali Day 2

Likely one of the top 5 rides I have done in my life!

Holy Jim / Trabuco trail







Great ride with all single track climb .... Rolling fire road across the top .... Then great 11 mile descent with a wide variety of terrain.








About 1 mile from summit.








Trabuco Creek - crossed about 8 times during the ride going both up and down.

Today heading for about 3 hour loop with 2500' climbing (yesterday was about 4200') -- then one more big ride tomorrow.


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First ride in Cali

Great first ride even though my derailleur exploded 15 minutes in.

Got it turned into a poorly working single speed and finished up the ride.







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Spiro session - 15 min - easy/medium/hard 5 min blocks by feeling

15 min gradual warmup

30 min Tempo -- a little tired feeling today -- coordination just doesn't seem perfect

Bench Press - red bands double wrap plus 65# (3 - 1 - 1)

Seated Row - 55 psi Keiser (3 - 2 - 1)

above done as superset for 10x10 attempt.

Numbers in picture below.

Then ramp warmup on the bike.

10:00 of 30/30s by feeling -- going to go to a minute recovery next time to allow higher watts NO and more total time.

INTERVALS

10 min spiro

15 min gradual warmup to LBP heart rate

4 x 3:00 on 250w

4 x 2:00 on 275w

Then:

5 Bodyweight Deadlifts (185) on the minute for 10:00

COMPLETE DAY OFF

STRETCHING

10 min spiro and 45 min static lower body stretch

TEMPO 2 X 20

By Heart Rate today...2 x 20 min ON LBP heart rate (145)

Watts up a little this week ... felt comfortable.

15 min spiro before the bike session started.

WOD - short time duration

Work up to 3 RM backsquat (today 235)

Then complete:

15 back squats at 90% ( I used 215 ) + 50 unbroken kettlebell swings at 55

Rest 3:00

Then 3 rounds for time of:

5 thrusters at 95
15 hang cleans at 95
10 sprint starts (Teal Monster Band)

rest 1:00

Right after last round 10 min at 145 on Erg

Spiro

30 min 3.0 L Spiro

28 avg RR

3029 Vt (total volume litres of air moved)