“I can do all things through him who strengthens me.” Philippians 4:13


Another Cycling workout!

Rock n Roll Climb!
1. Mr. Jones: Warm up, gradually increase resistance while keeping fast/race pace
2. The Boys of Summer: Speed work, fast pace as gradually add resistance
3. Climb #1:
a. Takin Care of Business: Seated Climb, add resistance every minute
b. Peace of Mind: Maintain the Heavy resistance
c. Break:
d. Blinded by the Light: Sprint down and cruise for recovery
4. Climb #2:
a. Pour Some Sugar on Me: Seated Climb, add resistance every minute
b. Sweet Child O’Mine: Maintain Heavy Resistance, change mental focus each minute…Heels down & engage hamstrings and glutes, Keep upper body relaxed, Comfortable breathing rhythm, Use your core
c. You Shook Me All Night Long: Maintain Heavy Resistance, stand on chorus
d. Break:
e. Jump: Tempo
5. Climb #3:
a. Walk This Way: Heavy resistance easy pace, standing runs every 30 seconds or so
b. I Would Walk 500 Miles: Heavy resistance standing climb
c. Break:
d. Stairway to Heaven: Begin gradual descent
6. Never Going Back Again: Cool down & stretch

Beverages: Normal 70-90 ounces water, 2 cups coffee in AM, large unsweetened tea in PM
Exercise: Taught cycling 1 hour, 20 minutes yoga and stretch
• Egg white wrap with gluten-free wrap: 2 egg whites, 1 whole egg, chopped onions, black beans shredded cheese
egg white burrito
• Salad with chicken, spinach-kale mix, avocado, snow peas, carrots, broccoli, blue cheese crumbles, oil & vinegar. Kettle cooked potato chips with sea salt (1.5 oz)
Snack: Gluten-free bar (half in morning, half in afternoon), grapes
Supper: Ahi tuna, sweet potato, steamed broccoli slaw, spinach mix with soy sauce (2 helpings)
Tuna dinner

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