Sunday was a perfect day for my first of many long rides. The weather was perfect, clear, warm, and a slight breeze. I left Canon City about 12:00 and headed East on Hwy 50 to Pueblo. I love this ride. It is challenging enough with hills but fast enough as well. I felt great all the way out to Pueblo. The occasional car honking and waving was a nice site.
I rode "Apollo", my tri bike on that ride. I felt comfortable in the aero bars for most of the ride out. By the time I got to Pueblo my lower back was started to be sore. Nothing that I couldn't work out with a stretch but annoying. I think I need to stretch more to get into that aggressive position. I made it back to town and felt great afterwards. No residual back pain was felt. And no flats either - whoopee!!!!!!
Monday - I was back in the pool. I used this as a moderate intensity workout. I got in a warm up of 300 then did 200 of mixed drills. Followed by 4-5 x 100 freestyle. I mixed in some 40 yard sprints with flip turns. I am trying to get those down finally so that I can used them for my first pools swim this year. I timed my 40 yard sprints and got 28 sec per 40 yards. Now I have no idea how that compares to anyone else, but I think that is pretty good. Later this week I am going to time a 100 yard swim and see how I do. I did read an article lately that talked about putting in more yards per swim than you think you are capable of. That means swims of 3000 and 4000 yards per session. The concept is that your body adapts better to swimming with repetition. We will see :-p
This morning I did not feel really motivated to train. I have been under a lot of stress the past few days and I did not sleep too well last night. I almost decided to call it a rest day - but I just couldn't give up that easily. I ended up on the trainer for 30 minutes. I pushed pretty hard and got a great sweat up. Afterwards, I did an Abs session. I found a killer DVD for abs - It's called "The Firm - 5 day Abs" by the time my ab workout was done I was in severe pain. It would have hurt less if I would have just gone for a long bike ride. Tonight I plan on getting to bed early and getting to the pool early in the morning. Till tomorrow - CIAO