Week four: good weather, long rides, and resistance training

After all, this was a good week.  The weather was good, especially the end.  I managed to train for 10 hours which is my target.  Furthermore, Friday’s weather was amazing.  It was like a spring day, I could not get off my bike,  I rode for 3 hours and 27 minutes.

We both know that we should supplement out cycling training with resistance exercise.  So, I started working out because my upper body felt weak on the bike.  My triceps and upper body got tired so I started the following bodyweight routine.

Pull-ups 3 sets: 7, 7, and 6 reps
Ring dips 3 sets:  2,3 and 4 reps
Barbell deadlifts  3 sets: 11, 12, and 11 reps
Rings pushups 3 sets: 10, 9, and 7 reps
Hanging keen raises 2 sets:  10 and 10 reps

The rides mantra was:  While uphill look ahead all the way to the top.  Descending:  look ahead and heavy feet light hands.



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