Today was a bit of an 'improv' session as I realised last night that this was supposed to be Week 1 of my Strength Block. It seems that starting CrossFit has affected my ability to read my training plan! Hey ho! So today I hit the gym bike with a plan for a 'strength' session, not sure if that's the right word but it was low(ish) cadence and high resistance. It was a bit hit-and-miss because as this was the first session I wasn't sure what level it should be done at, and as I was on the gym bike I couldn't set a power figure. Anyway, I managed 4 x 4 mins with 1 min RI and once I had established the level to use my HR was above 90% of max towards the end of the 4 mins. I couldn't remember what cadence Neill had recommended so used 70rpm; I was somewhat surprised when I re-read Neill's advice to see it should be 35-40rpm! My legs are in bits now, probably not helped by the fact that the CrossFit session on Tuesday was 100m sprints (running not cycling!). I'm certainly looking forward to my rest day tomorrow.
2 comments:
Not sure where 90% of max hr comes from. Lol.
Weights and running make cycling way harder. How much cycling do you do per good week? Is it quite low at the moment? If it is you're better off just having fun than putting in a specific strength trg block in on the bike.
I await your next Crossfit blog avidly. :-)
To be honest Neill, everything is at a very low level of volume at the moment. I'm really enjoying the CrossFit sessions but I need 3 days to recover from them! Tomorrow is supposed to be a rest day but I've arranged an easy bike ride at lunchtime - hopefully the weather will be kind. Then it's CrossFit on Saturday and then a long ride if I can manage it.
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