Had a good ride yesterday with a local MeetUp group and rode a little hilly 7 mile loop for 85 minutes. I made several PBs and, to my surprise, set a few 2nd and 3rd fastest times on different segments of the popular loop.
The plan is to ride 100 minutes on the trainer with a phonebook up front tonight. 60 minutes being tempo riding, 30 minutes of intervals (3 1/2 hard minutes and 1 1/2 recovery minutes), 5 minutes for "warm up" and 5 minutes to "warm down".
Originally Posted by rola643
Kettlebellz cardio worklout...
@rola, I've considered getting some kettlebells to get some more variety on trainer and cycling rest days (focus on upper-body/core). Any websites/free videos you find helpful?
Edit: found http://www.twospoke.com/forum/f40/kettlebells-8144/
on kettlebegs. Now to form a few good routines.