I am not very happy with what I have been able to do for training on a couple different fronts. Mostly, I am not happy with the number of hours I am devoting to the bike. I ride almost every day but most of the time it is only for an hour or a bit more. I may get a 2hr session in on the weekends but that is about it. I may have to re-think my Race Schedule. Joe Martin in early may is fast approaching.
My weight lifting is going well, I feel super strong lifting weights and on the bike. This year I have focused on doing squats. Lots of squats. Initially I didn't like them... the bar hurt my shoulders, I was worried about my lower back, and worried about my knees. I just took it slow and worked on my technique. I learned to situate the bar on my shoulders so it doesn't hurt. My back and knees have adapted well too. Now I am hitting one of my goals. More of a milestone. Tonight I will squat 135lbs. It is not much, I can bench press that much. I look forward to my weight lifting sessions.
On the bike, I have not done the 3hr slogs but have been making sure I get my tempo and speed work done. Last week I started off with 30 minutes of muscle endurance. Muscle endurance for me is keeping my HR at 162 and a lower cadence of 75 - 85 rpms. Last night I did 45minutes. I felt good.
A couple goals for this week is to do a 2:30 hr ride and do another 45minute muscle endurance ride.