Case of the Mondays Vol.2

I've really enjoyed my last couple of workouts. I took Friday and Saturday off as we had a busy weekend with friends over for 4th of July.

Sunday morning (7/4) I did a 15 mile bike ride followed by a 5K run for time. John and I did both in 1:20. We transitioned fairly leisurely...so that hurt our time a bit. John helped me out quite a bit on the bike (and the run) and pointed out a few technical errors that I can correct to improve my time.

Monday (7/5) I went into active recovery mode and just did upper body torso and core weight training between appointments.

-4 sets of cable oblique crunch @ 40lbs x 20 reps each side

-75 reverse crunches

-75 barbell good mornings @ 45lbs

-3 sets of high cable crossover @ 30lbs/35lbs

-3 sets of neutral cable crossover @ 35lbs

Tuesday (7/6) it was lower body...

-4 sets of crazy quads (14 positive followed by 7 partner assisted negative reps for 21 reps total @ 95lbs-135lbs

-4 sets of crazy hams (14 positive followed by 7 partner assisted negative reps for 21 reps total @ 50lbs-60lbs

Wednesday (7/7) is a swim workout at Bryan Aquatics. Workout will likely be around 1200-1500 meters of drill work and sprints. Will likely be about an 1:30 min workout.

I've started a creatine cycle this past week as I get ready for a heavy month of training prior to the race in August. I'm hoping some increases on the anaerobic side of things will help me on the bike.

I try to do a creatine cycle (that usually last about 6-8 weeks) every year to get a little performance boost. Through my own experience, I notice very little benefit to taking creatine on a regular basis, so I just to annual or bi-annual cycles. The first 5 days, I take the supplement 4 times a day and drink tons and tons of water. After the load phase, you cut back to just one serving per day. It's amazing how well creatine works, the biggest draw back is the constant bloated feeling that usually accompanies a creatine cycle.

Monday song download suggestions

I had these on my last workout playlist. I'll probably never do a bike ride with my iPod again due to the distractions with the cords...but nevertheless...

-Bassnectar "Cozza Frenzy (Mega Bass remix)"

-Public Enemy "Brother's Gonna Work It Out"...great lead out song...and yes it is spelled "brother" and not "brotha"

-Bloc Party "One Month Off"...very high tempo for high cadence work.