and then there was rain...

Still no decent riding weather, dammit. The 7 day forecast calls for nothing but lousy weather too.

Last week summary: Hard workouts, lousy recovery, so-so diet.
Took Friday off, yoga only on Tuesday. Weights and 75 minute spin on Saturday, yoga only on Sunday.

Tonight, 75 minute spin for a warm up, 5 minute out of the saddle effort. Felt pretty good, never felt like I was pushing hard enough.

Kettlebell class was good, very hard, but very good. Warm up was 3 sets of 100 swings, 30 second rest, 10 snatches R & L, then a 60 second rest. Was able to do the first 2 sets of swings all the way through, but rested twice during the last set. The snatches were easy.

Snatch workout;
1 minute of: 1H swing, snatch, exchange, 1H swing, snatch, exchange.
1 minute of snatch, exchange, snatch, exchange.
1 minute of 10 snatches, exchange, 10 snatches, exchange.
1 minute of: 1H swing, snatch, exchange, 1H swing, snatch, exchange.

Viv introduced us to power swings. 1 rep with a heavy bell. Start with the bell on the floor, hike into position and snap the hips into place. Kill the downswing and place the bell back on the floor. Start again from here, or let go and stand up first. Powerswings for 1 minute then switch with your partner. Hold two bells overhead for 1 minute.

Finished with 8 tabata rounds of goblet squats.

Shye wants to put together a team to ride the Tour de Cure. I've kind of wanted to do that for a while, so I'm looking forward to that. Shye also asked about cyclocross. Doing some 'cross races this fall sounds cool. Better lose the rest of this ballast first.