Strength Training for 2012 I Ride for Cancer Ride
This week was a busy one for sure! For training, I spent every day concentrating on improving with CrossFit as well as my rides. I only got out one day this week for an actual ride and spent the rest of the week on the trainer.
For the 2012 I Ride for Cancer Ride, our planning included setting the dates and getting some of the route planned out. The dates are set to roll out from MD Anderson in Houston on June 2, 2012 and Rolling into Johns Hopkins in Baltimore on June 30, 2012. We decided on these dates (both Saturdays) so that we could maximize the amount of people riding out and riding into each event.
Next week – we’ll be setting the route – so stay tuned for that!!
Monday 1/16/2012
Today was a holiday so I took Tara and the kids to the Waco Zoo (very cool). So no workout today.
Tuesday 1/17/2012
Great ride this morning on the indoor trainer. I did 30 miles in 54:12! I concentrated on high spins (110-130 RPM) and some intervals for simulating hills.
Wednesday 1/18/2012
LIFT:
Snatch Deadlift 5×3 (185lbs)
Deadlift 7×1 (225lbs)
WOD:
For time w/ a 6 minute time cap:
1000m row
AMRAP box jumps in the time remaining (18″/32)
Thursday 1/19/2012
Another great ride on the trainer. 32 Miles in 60 minutes. I again concentrated on high spinning (110-130 RPMs) and high watts (200-250 watts). I did several intervals (3min on/3min off) in a high gear (20) to simulate hills.
Friday 1/20/2012
What a great workout today was!!
LIFT:
Back Squat 10×2 @ 90% 1rm (155lbs)
WOD:
3 rounds:
5 back squat @80% 1rm
200m run
Time – 3:45
Post Workout:
AMRAMP Burpees in 1 min (18).
Saturday 1/21/2012
50 mile ride today. Great ride with very little wind. Completed the ride in 2:35.
Sunday 1/22/2012
Off day to recover. 🙂
Next week:
I don’t anticipate getting in much this next week as my mom is going into the hospital for surgery.
