We did it guys.
We survived the first work week of 2016. Ready for some chill out time this weekend? Somehow returning to work ended up meaning hitting the ground running a lot faster than anticipated, so outside of a few must-do commitments, this weekend is going to be an uber relaxing one for me. Having been away over the holidays, I’ve had recipe ideas a-brewing in my head and can’t wait to bring some to life now that I’m back in my own kitchen!
Work It Out
I’ve been easing back into half Ironman training since Monday, and I say easing because while my mind wants to GO GO GO, the cold I seem to have picked up during my holiday travels is holding me back. A lot of what I’ll be doing in this first block of training is lower in intensity than the shorter, very sweaty sessions I did over the holidays. However, I’m experimenting with throwing a couple of harder sessions into the mix just to keep things fun and interesting. The workout I’ve got for you today is one of those.
The Fierce 45 Bike Interval Workout
Start with an easy 10 minute warm-up, gradually building resistance and bringing it back down again to prepare your muscles for action. Then do 3 sets of the first set of intervals (strength-focused with a heavier gear), 3 sets of the second set (higher cadence, moderate gear, more speed-focused), and finish with an easy 5 minute cool-down. Use the RPE (rate of perceived exertion, from 1-10) scale on the right as a guide for your intensity.
Turn It Up
I think I’ve watched the video for today’s featured song (which is actually a combination of songs) at least 25 times since I found it last week, and it still makes me laugh. If you’re not already familiar with James Corden’s Carpool Karaoke, you’ve gotta check it out. I posted the Justin Bieber one before the holidays, but my new favourite is this one with One Direction. Yep, I’m a One Direction fan and will flat-out admit it. James Corden however, has a pretty awesome voice too and as you’ll see in the video, I think the One Direction dudes are pretty impressed too!
Have A Read
- The 15 most popular training articles of 2015 – via the Ironman blog. It may be 2016 now, but there are some gems in here!
- 8 ways to make 2016 your best year of running – via Women’s Running
- 7 reasons to do an Ironman in 2016 – via Active
Now over to you! Tell me…
- For those that like racing, what’s your first race of the year? Have you started training for it?
- What are your weekend plans?