20240516 Day 767 Part-1 - “The Grandfather’s Gifts”, - LifeFitness Bike Conditioning, Abs

20240516 Day 767 Part-1
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“The Grandfather’s Gifts”,
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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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465-480 Watts FTP,
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BW: 154.8Lbs/70.363Kg,
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6.609-6.861 Watts/Kg FTP,
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19:58, 249Kcal @10Km/6.22Mi First Checkpoint,
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39:42, 499Kcal @20Km/12.44Mi Second Checkpoint,
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49:36, 625Kcal @25Km/15.55 Third Checkpoint,
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59:30, 752Kcal @30Km/18.66Mi Endpoint,
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Distance/Time Goal Attained
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Another quality 30K session. Periodization is a thing as much for conditioning as it is for strength albeit with some difference in application. Less frequent but more impactful high 6+ Watts/Kg sessions is the way forward to even greater health and performance outcomes.
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Following the bike, I did my daily Toes to Bar, 100x 10x10 followed by a Minute+ each side of Birddogs/Quadruplex.
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Link 🔗 to my video on “Choosing Exercises & Stimulus to Fatigue Ratio” 👇🏾👇🏾👇🏾
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https://youtu.be/1AWbCUzoACo?si=xcIWLVs-WiuxS1Qf
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Link 🔗 to my video on “Sets, Training Splits & Maximum Recoverable Volume” 👇🏾👇🏾👇🏾
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https://youtu.be/17HZnrShD0E?si=AKX2P-6pwZZMrvCU
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Link 🔗 to my video on “Load & Volume Considerations” 👇🏾👇🏾👇🏾
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https://youtu.be/LymNHPPBULo?si=qa5QhAZYgGw1Dn2N
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Link 🔗 to my “Training Order, Same Session Cardio & Weights” video ⬇️⬇️
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https://youtu.be/69Zndsd6cQk?si=LLWk7rRUvVaz3_L6
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Link 🔗to my “This is What Zone-2 Looks Like!!” Video 👇🏾👇🏾
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https://youtu.be/dgthbLTRqf4?si=b_f_QFGGgcVt49zW
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Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾
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https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H
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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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If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃
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Link 🔗 in my bio👇🏿👇🏿👇🏿
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