What a way to start your week. Put yourself through self inflicted pain for 75 minutes at 3:30 in the morning. For these I normally do a 10 minute spin to wake the legs up. I'll follow that with a 10 minute tempo to stir the acid a little. Next a 5 minute spin to gather my head and get focused for the next 30 minutes. That 30 minutes will be 50 seconds on one leg, 10 seconds both legs...then alternate to the opposite leg. I do this 3 times on each leg and then do a 4 minute spin. I repeat this 2 more times. Cadence is around 55-60 when only using one leg, roughly 16-17mph and I am in the big ring. Following this I do 20 minutes of pushing the big ring. 2 mins on, 3 mins off at 70 rpms and 23mph on my Kenetic Road Machine. Then the 5 minute cool down. I do this workout once a week. Today was harder than in the past because I jumped up a gear on the OLPD's. By the last set of the last rep my legs were nearing failure.
Pictures......I will try and take some of the bikes tonight. Speaking of bike, my wife and I got my 2 year old daughter a Dora the Explorer bike for Easter. She road it all over the house last weekend. This Saturday I'll be taking my son to the shop to get him a new bike. He out grew his 16"....really he beat it up and needs a real bike because he rides so hard. Not bad for a 5 year old.
More later . . .