20240414 Day 735 Part-1 - The Rubicon Primaris, - LifeFitness Bike Conditioning, PRs & Toes to Bars!

20240414 Day 735 Part-1
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The Rubicon Primaris,
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LifeFitness Bike Conditioning,
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30Km/18.66Mi Distance Goal,
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Sub-60:00 Minutes Time Goal,
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Level-14 resistance,
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386-500 Watts FTP, High PR!! 😳
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436.333 Watts Avg PR!! 😃
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BW: 154.1Lbs/70.045Kg,
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5.510-7.138 Watts/Kg FTP, High PR!! 🤩
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6.229 Watts/Kg Avg PR!! 😯
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17:57, 252Kcal @10Km/6.22Mi First Checkpoint,
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36:18, 505Kcal @20Km/12.44Mi Second Checkpoint, PR!! 🤙🏾
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45:36, 632Kcal @25Km/15.55 Third Checkpoint, PR!! 💪🏾
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54:32, 759Kcal @30Km/18.66Mi Endpoint, PR!! 💪🏾🇰🇪🇺🇸😄
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Distance/Time Goal Attained,
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Primaris Crossing: SUCCESSFUL
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That wasn’t just crossing the Rubicon, that was domination!!
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I was feeling like I was falling behind early on so I pushed it to the limits of the “talk test.” At 10Km for intermittent periods I was peaking at 500 Watts!! That’s a lifetime PR!!
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My cardio is massive so that wasn’t an issue but my quads started to lose their resolve as the session went on. I held at 423 Watts (which would have been a PR if not for the 500!! 😃) and dropped under 400 to 386 Watts. Still pretty high, but no longer record outputs.
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My quads for about 30 seconds after I got off the bike had an almost forearm level pump to them. Not unlike sprint cyclists, I’ve definitely gotten some small amount of quad hypertrophy from the sheer amount of volume under resistance I’ve done the past 2 years.
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After that, I did my 100x Toes to Bar and shut it down 💪🏾
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People are counting on you so take care of yourself 🤙🏿
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Stay in the fight🇺🇸🇰🇪
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