CIRCUIT x 4 (+ 28 lb weight vest)
Push up – 10reps
Pull up – 5r
Front squat – 120 lbs x 5r
Single leg RDL – 24 kg x 10r (5/5)
Chin up – 5r
Ab wheel x 8r
1.5 mile weighted walk
- AM body weight 173 lbs
- + 4 lbs on weight vest
- Day 8 – 15%-10%
CYCLING (Track Masters Category – 8 riders)
45 minute warm up
Omnium overall placing – 6th (12 riders)
5 -Lap Scratch – 5th
Miss and out – 6th
10-Lap Tempo – 4th
40 Lap points race – 6th (12 riders)
- I increased my gear from 96” to 100.3” on Saturday and left it on tonight. It was okay when speed was constant. Once tempo increased and I had to accelerate I had difficulty turning it over fast enough. It was a good lesson. In the future I need to increase gearing in smaller increments.
- I put in some hard efforts early in the tempo race.
- In the 40 lap race each time I came to the front during the first 20 laps I raised the speed. At the bell with 10 laps to go I had difficulty matching the acceleration and had to get around several lapped riders. Eventually I was dropped and there was 30-50 meter gap between me and the lead group. I had to chase solo for a few laps until a rider behind me caught up and recovered on my wheel. I was able to recover enough to take more hard pulls and cover the gap with two laps to go.