long week... laura -bike stuff

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So - I had unexpected visit from brother and his family this week... yikes.. with working 3 jobs and running a big agility trial fri - sun this weekend.. not a good time for unannounced visitors.. so no workouts at all except dog walking during week, agility runs (~20 runs a day) and building and moving the equipment.. so not real workouts but man am I sore!!!I plan to do CLX again sun or mon..... I admit to NOT liking dvd's when I bike.. I just put music on and ride. I do different movements etc per song..for example last weeks class ( ok music was lame Thanksgiving stuff but ride was intense)Song - what I did1) warm up.. get hr up2) sprints - 30 sec on 60 sec off3) jog on bike (standing up) ride with gradual adding of

resistance4) hill out of saddle5) hill in saddle6) sprint up hill7) LONG flat working some increasing speeds (i.e. 2 min at 80% speed, 90 sec at 90% speed) 30 sec sprint) repeat this again8) out saddle climb for 2 min, in saddle 3 min then out 2 min..9) sprint up hill10) sprints... 3 - 30 sec onesI will give you my class from upcoming wed with music but these are lot of the drills I do (they all like them)more laterj