the tour of flanders was run on sunday....stijn devolder doubled up with another ronde in his palmares. another solo ride after putting the hammer down on the mur! i had a couple leffe's for him..fine belgian blonde ale to go along with the race.as for my week, it was a down week.....a little recovery....
sunday march 29 off recovery
monday 2 hrs endurance...nothing hard, zone 2
tuesday 2 hrs indoors 4,3,2 intervals 4mins 350 watts, 1min rest, 3mins at 360 watts, 1min rest, 2mins at 370 watts..5 min spin...4 mins at 360 watts, 1min rest, 3mins at 370 watts, 1min rest, 2mins at 390 watts.
* rode in the evening with my buddy cliff, he did his workout and i rode shotgun....1.25 hrs ridden at a fairly quick tempo and lots of wind.
wednesday 1.25 hrs easy
thursday 3 hrs intervals 1.25 hrs at race pace hr.r at 165 to 175, 2 * 5mins at 15 secs on, 15 secs off, then 8min t.t. with 200m sprint at end.
friday off
saturday off
* in all 9.5 hrs ridden and some really good intensity. legs feel great.
kieth kelly has been posting on his cycling build up and has now joined usa cycling and is on a team for 2009, all of this to compliment his return to running at some point once his knee is sorted out. i have been helping him with some intervals for his training and overall structure for his time on the bike. wish him all the best as i think the freshness of a new sport is lighting a fire under his ass.....
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