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| Temporary Tattoos & Tanlines 🙂 |
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| RECOVERY at CryoWellness! |
Zwift Academy SemiFinal Road Ride 3 is in the books!
Started the day out with some Premium Fuel for my engine (Curried Coconut Butternut Squash Soup made with Bone Broth + Kale + Poached eggs), planned my route, & then drove over to the starting point. It’s a little weird for me to be doing my weekend rides so late in the day, but because Friday’s SF Road Ride had to be done after work, I’ve done my Sat & Sunday workouts in the afternoons to allow as much recovery as possible in between 
😁.
😁.The forecast called for a 20% chance of rain all day, & it started drizzling just as I parked my car… it didn’t rain hard… just enough to coat the streets in a slick sheen & bring all of the oil to the surface… lol… oh well. I have never minded riding in the rain, and today’s workout didn’t call for anything high torque like sprints that may cause wheel slippage, so I just made a mental note to be a bit cautious on the descents.
The 40 minute warmup was great, & then I started into my 5x 5 min seated hill climbs at 50-60 rpm. I’ve never really trained low cadence seated climbing before, so I wasn’t sure what my body would think of it, but turns out it REALLY liked it! The hill I chose (Big View) is super steep, but like most Austin climbs, it climbs for a short period, then levels out for a bit, then kicks up again. I knew this going in & feel like I managed it really well! After the first Kick, I just shifted into my big ring & maintained a steady cadence & power output until the next kick, where I shifted back into my small ring. The climbing felt comfortable, and, dare I say it?… Easy! Who knew ? Low cadence FTW!
My 5th climb was supposed to be max effort, but maintening the same 50-60rpm cadence. I was a little over ambitious at the start & WAY over geared, sending my cadence plummeting to 40 
😳… Kickr spiral of death IRL! I gradually shifted down until my cadence was in the appropriate range, which took about a minute, and then continued to hammer my way up the hill. Despite my little goof-up, I still managed to snag the QOM from my good friend & the best climber in Austin, hands down, so SUPER STOKED on that! (It’s the little things… lol).
😳… Kickr spiral of death IRL! I gradually shifted down until my cadence was in the appropriate range, which took about a minute, and then continued to hammer my way up the hill. Despite my little goof-up, I still managed to snag the QOM from my good friend & the best climber in Austin, hands down, so SUPER STOKED on that! (It’s the little things… lol).After my max effort climb, I recovered 5 min, and then held a comfortable 185-190W through the first 50 min of my hour long warm down, dropping it to an easy spin for the final 10 min to clear the lactic acid from my legs.
I finished with a huge grin on my face & feeling good about my effort!
Went straight from there to a CryoTherapy & Normatech Compression Therapy Session from my amazing sponsor CryoWellness… gotta get these Gams ready for my last workout on Tue (Over/Unders)! 
😜
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