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What do you have there Dad?

December 31, 2015

“What do you have there Dad?”

This is what my 16 year old daughter said to me last night after poking me in the arm. She said “It’s like there’s a muscle in there or something.” LOL

OK not the best compliment but I’LL TAKE IT!!!! – I’ll take it because I’ve been putting in the work. Not only in the gym and on the bike but also in the kitchen. I’ve revamped my eating and it is making a huge difference in so many areas. I’m recovering faster, adding muscle and frankly just blowing away some of my previous best early season numbers. So far I’m already at 95% of my best one minute power output and 95% of my best one hour output as well. These are best ever numbers!! I’m thinking 2016 has the chance to be one of the very best ever.

Yesterday was a gym day – I did deadlifts again (2nd time) and I’m finding my low back to not have a lot of strength when doing this exercise – good to know as I go into 2016 – I’ll be working this area a lot. My squat is terrible – my position is all over the place and I barely have any weight on the bar – another good learning opportunity and one that will get a lot more attention in 2016.

Today was a bike workout – a great one! Here what the protocol was:

  • 10 minute warm-up
  • intervals increasing in time from 1 minute up to 6 then back down 1/2/3/4/5/6/5/4/3/2/1
  • recovery time between intervals of 50% of worked time
  • on the way up stay at 90% of FTP
  • on the way down increase each interval by 5 watts
  • Last minute 110% of FTP

It’s a tough workout (mentally and physically) for sure but totally worth it once it was done! Let’s keep pushing forward into 2016…. I have some very good feeling about what’s coming ahead!

Ride safe my friends!

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