90 Min Cadence ~Feeling strong! Enjoyed the workout~


Repeat of the last week’s workout: 90 Min Cadence, May 16, 2019.


TP Link

10′ easy spin

1hr’ ride holding 180-200 watts
At the top of the 20th min put in an 8′ effort as follows…
2′ at 210W at 90rpms
2′ at 210W at 100rpms
2′ at 210W at 110rpms
2′ at 210W at 90rpms

2′ soft pedal then go directly into the following bout

2′ at 225-250W at 90rpms
2′ at 225-250W at 100rpms
2′ at 225-250W at 110rpms
2′ at 225-250W at 90rpms

At the top of the 50th min put in the following…
2′ at 225 at 90rpms
2′ at 210 at 90rpms
2′ at 200 at 90rpms
2′ at 190 at 90rpms
2′ at 180 at 90rpms

5′ easy spin


Using Cooling Fan
Performing in “Standart Mode


Pre-meal (300 Calolies: 78C/0F/4P):
1 coffee
1 Plantain 260g
Sweet Potato 150g
BCAA 2 scoops+ beta alanine+creatine


Pre-weight: 67.6 kg (66.8 kg last week)
Post- weight: 67.1 kg (66.4 kg)
Consumed: 1000 mL (plain water)
Loss: 1.5 kg (2%) GOOD!


Fueling (200 Cal: 21/12F/4P):
VEGA Bar
Liked it. Tastes good


Felt strong!
200 Watts were so much easier to hold than last week. Not sure if it’s because I was using the “Standard mode” instead of “ERG”. Or maybe it’s because the plantain I ate before (high GI food). Also yesterday, 90% of my carbs came from the brown rice, instead of oatmeal, as usual. Is it the thing that made a difference?
I am really proud for myself and my body.
I can say that I even enjoyed the workout.
Feeling good and strong!


RUN



Link

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.