Training Camp – Day Five

Mar 22nd

Needless to say that after yesterday’s carnage, today was a recovery day. During the morning we went out for a light spin and did another skills training clinic. It took us a while to get out to do this ride. We were contemplating a longer flat ride but some unusual weather patterns kept that from happening. There was passing rainstorms and really windy conditions. So once we found an opening between clouds off we went. Brian led a clinic on bumping and learning to be solid on the bike. We rode to a big field. There we did various drills on bumping each other at various speeds, crossing wheels, etc. This was another very valuable clinic. Many of us are experienced in these areas but it is great to have a refresher every now and then. Ego often blinds experienced athletes from going back to the basics. Its great to be a part of a group of guys that value all of the fundamentals.

Later in the day we were all doing different things around the house. We were like a bunch of restless kids holed up in the house. We were used to being out and burning energy all day. Some played pool, others watched movies, worked on their computers, etc. A few guys were teaching each other different exercises and stretches. After watching Bill and Danny doing planks, I saw this as an opportunity to put some of the guys through their first Crossfit workout. The order of the day would be Tabatas. We did 8 rounds of 20 sec on, 10 sec off each of pushups, situps and squats. Man this was a great workout. Needless to say, the squats killed me. It was interesting doing tabata squats after all of the miles that we’ve ridden over the past few days. I threw up in my mouth during the 2nd round of squats. After this workout I collapsed to the floor and made a sweat angel in the living room. My legs were like Jello for the rest of the day. We spoke about the importance of continuing strength maintenance training throughout the season. Below, check out another video from the Allen Lim forum where he talks about the Garmin boys doing work on the physioball during the Tour. For the hardcore guys, this is the post race strength workout prescribed by Crossfit Endurance:

Strength and Conditioning Recovery…

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up… your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light – medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

For dinner we went to Zefferino’s in the Venetian Hotel on the strip. My teammate Gino’s family owns this restaurant. What an amazing place. We had a feast. Loads of wonderful Italian food. For starters, we had oysters, lobster, shrimp, king crab, calamari, proscuitto, bufala mozzarella. For my Entree, I had a filet of Sea Bass with lobster. This was all washed down with red wine, vodka & soda, Limoncello, and espresso. Some of the guys ordered gelato for dessert. I tried both the yogurt and hazelnut flavors…unbelievable. This was a meal fit for a king. This was the perfect end to our day.

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