We started off with a quarter mile warm-up and 4 repeat warm-ups of 100’s jogging, high knees, butt kicks.
Next was a few easy 100s – I’d say about ¾ speed, then some not so easy squat hop 100s. It’s hard to explain what a squat hop is, but is sucks and by the time you get to 20, your quads and ass are burning like an out-of-control forest fire.
1 – 19.2
2 – 19.4
3 – 19.7
4 – 19.1
5 – 20.1
6 – 5 squat hops with sprint out 100
7 – 10 squat hops with sprint out 100
8 – 15 squat hops with sprint out 100
9 – 20 squat hops with sprint out 100
10 – 19.6
Sure, it sounds easy enough, but my quads were trashed after the squat hop workout. My goal is a melon butt – cantaloupe, not watermelon. Squats are good for that.
A few hours later Cindy and I did an hour of hill training on the bike. Now, I almost have quads of steel and an ass that is screaming for mercy. Also, if inquiring minds want to know, my last two rides have not involved any 0 mph crashes. I’m either lucky or getting the hang of this riding thing. Although the traffic still scares the crap out of me. And so do the straightjacket pedals.
I have this feeling that tomorrow I’m going be hurting. In that good way.