Saturday morning Michael and I woke up in Yakima ready to tackle a bike ride. It was HOT out. Eastern Washington is desert and it was nearly 90 degrees by 10am. I’d found a place we could ride our bikes so we got ready. The hotel we were staying in didn’t offer a continental breakfast and we didn’t want to go out so we grabbed snacks. Michael ate beef jerky and raw almonds and I had leftover pasta salad. Not really the best breakfast but it was what we had!
We drove to Sherman Park where we parked the car and headed out on the Yakima Greenway trail.
The trail was flat. There were some other cyclists out and a few walkers but not many. I realized that my bike seat was crooked–I think from when I fell on the bike a month ago. That could explain some of the knee/back pain I was having recently when I rode. Michael fixed my seat and it made a world of difference!
Since the trail was pretty flat and straight, and there weren’t a ton of people on it, Michael suggested we do some training. First we practiced Drafting. I’m not very good at Drafting. It makes me nervous to be that close to someone on the bike.
He instructed me to get my front tire about 1 foot from him back tire. He said to pay attention to which direction the wind was coming from and be either on the left or right side of his tire accordingly. We practiced for awhile.
Speed training on the bike is just like interval training for runners. It’s also a crucial part of training. Doing short, explosive sessions on the bike (5-30 seconds long) builds speed, stamina and recovery time.
We continued on the trail. I thought it was a 10 mile loop for some reason but we rode around a small lake and then reached the end of the trail. We turned around and practiced more sprinting and drafting.
Time: 1 hour 11 minutes
Calories Burned: 517
Total Distance for the week: 63.03 miles! Yay! My goal was to try and get in 60 for the week and I did it!
QUESTION: Do you practice sprint drills on the bike or with running? What differences have you noticed as a result?