Bikes, 'Bells, and FIT Begins

Last week I finished out a 33 mile ride to get 117 miles total from Sunday-Thursday.  I took off Friday and Saturday for a little vacation weekend to see my family. 

I came back Sunday with enough time for a quick 5 mile ride on a bike I've been asked to fix.  I gave it a good test run on flats and some hills to see what may be wrong with it.

Monday I did a KB power workout with double cleans, using two, 35# kettlebells. I did 10 per minute for 15 minutes, 150 cleans total.

Monday night was a gentle ride of 13 miles in about an hour.  The wind was pretty high for getting a good clip out of town and back in, so we rode basically in the two towns alone and on the trail.

I started the AdvoCare FIT lineup with a pre workout drink, intra-workout drink, and post workout drink. 

I feel the rides are a great fit for this lineup, since a pre workout and intra-workout drink would work well for the durations I ride for, typically 1-2 hours worth of riding a night lately. 

The Pre- drink is strawberry lemonade flavor, the Intra- drink is coconut lime flavored, and it does have a powdered coconut water as a part of the mixture.  Post- is cinnamon bun flavored, which tasted pretty good and I'll probably mix that with milk in the future instead of water. 

Check out the FIT lineup at http://tinyurl.com/asapadvo

This morning, I decided to hit the HWR protocol again but use some kettlebells in the mix with it.  I used kettlebells for the first 10 minutes and finished off with 2 minutes of bodyweight lunges in the circuit.  The HWR series is a great morning routine to do in a short time frame.  I've always said its a great go-to workout when I need something short in the mornings to get my body moving and going for the day.  See what all the fuss is about at http://tinyurl.com/cbhwrevsale

Stay Strong,
Coach Rick Karboviak
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