The Big Three and Spinning

Began the day the same as Monday. Woke up at a decent hour, got some work done on the computer, and headed to the gym with the bike and trainer loaded up.

Had a great pullers lift with Brian and Morven:

Hanging power cleans with decline russian twists

Decline dynamax ball rotating throw downs with NG pulls ups to failure

Off the rack DB rows with lance side lunges

BB curls with hanging leg raises to 90 degrees

Then a hard spinning session on the bikes. The big three (Morven, BD and I) lined our bikes up in front of the computer for our workout. We watched an intriguing documentary about our troops on the ground fighting in Afghanistan and Iraq. Makes me appreciate the standard of living and style of life we sometimes take for granted here in the states. I get nervous on the bus headed to soccer games and scared of paintballs whizzing by me when I play with my brothers. I can't even imagine flying to a foreign country knowing I could die. Thankful for our troops and their service to our country, especially gym athlete Chris Ray. Anyway, the spinning session left my head spinning. It consisted of interval work in 5 minute segments. 5 minutes light, 15 seconds hard, 4:45 minutes light, 30 seconds hard, 4:30 minutes light, 45 seconds hard, increasing each hard segment by 15 seconds while decreasing each rest segment by 15 seconds all the way until riding a two minutes hard interval. After that I jumped off the bike to refuel water bottles for the team, and then we repeated the session for a total of 1.5 hours of riding, 22 miles at 16mph average. I had to lay down afterwards. But happy my lifting and cardio are getting better day by day and that BD and Morven are willing to push me to the limit. Nice work team.

Then had good conversations with Meredith this afternoon while training a few other loyal Activedge high school athletes. Afterwards got some computer work done, and then headed with Brian over to the Duke tennis center to train some high school tennis athletes. Thank you BD for sharing your dinner with me. Home now, fully tired, and looking forward to another day with the big 3 tomorrow!