RAW Updates: Subsonics & Bike Rides

Greetings RAW Warriors,

I'm still doing the Subsonic workouts lately, getting at least 2 in each week, with another slightly 'tamer' speed session.  In between, I've been getting in some longer bike rides for recovery from these workouts.

I like how my legs aren't quite so dead after a steady bike ride, and they feel fresh the next day for another session on the track. I've been doing this a lot the past couple of years, alternating long bike rides with hard track sessions during the spring, It all depends on how much time I have each day for the rides, and even the track sessions.  As an average, I usually have a good 30-45 minutes, sometimes an hour now, for a decent workout session.  Bike rides usually are for 30-45 minutes, track sessions mostly 20-25 minutes on those days.

After seriously looking at how much gluten is in my diet since January, I've finally hit my target weight for what I wanted. I've tended to race very well around 180 pounds throughout the years, sometimes 175 when I was in my 20's. I feel much better now and I know the diet changes have made a huge difference in not just my weight loss, but in how my body performs.  I'm doing pretty much the same workouts and the diet really helped things move in the direction I've been waiting to move forward in. Just doing the Subsonic workouts with brief rests between sets has made me more aware of what I'm capable of now.  Hard intervals are still hard, but its starting to feel a lot easier than in the past.

For now, I won't be posting weekly workouts, maybe just brief updates on my own stuff, or something new that I come across.  I am getting into 5K race mode with the races I'm directing and helping to manage with timing, awards, etc.  Won't have a lot of free time soon to keep up on the blog more frequently, so for now, if you're looking for programs, check out the free ones I have in the tabs, such as the BSD plan and the 5,000 Swings program. Of course, my Kindle guides are still available and most of the tabs cover those as well.  I not only sell my own stuff, but also sell Craig Ballantyne's HWR program and Mike Whitfield's Workout Finishers program, and the well-thought-out CT-50 plan that's better than CF, in my opinion.

Kindle guides are here: http://tinyurl.com/rkofp

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak