This Week's Plan

The Olympics kicked off in London last Friday with a pretty crazy opening ceremony and while I won't be pulling music from that spectacle into spin class this week, I will be sampling songs that have an Olympic, kick ass feel to them!

Rest week from P90X is also over and we'll be back at it hard starting tomorrow. I also think that on Tuesday we'll work in some heavy bag work. That was pretty cool last week and I'd like to get into it a bit more. Anyway, here's the plan!

Spin Schedule
Monday -LA Fitness @ 5:45am class
Tuesday -*LA Fitness @ 6:45 pm,No Rivers Club
Wednesday - LA Fitness @ 5:45 am, Rivers Club @ Lunch

Friday -LA Fitness @ 5:00 am

*I will ride all classes at Zone 2 pace unless you see an *. Remember, just because I'm at Zone 2, doesn't mean you can't go harder (just make sure it's Zone 4 and not 3 if you do!)

Other Workout Schedule

Monday - LA Fitness @ 5:00am -P90X Chest & Back

Tuesday -LA Fitness @ 5:20 am -Heavy Bag, Core & Swimming

Wednesday -LA Fitness @ 5:00 am -P90X Shoulders & Arms

Thursday -LA Fitness @ 5:20 am -P90X Legs

Saturday -Run or Bike Ride

If you're following the P90X program with me, do the Ab Ripper routine on your own today

Sunday - Recovery

P90X Rest Week & Spin Schedule

It looks like the Tour de France has finally come to an end! It was an awesome race this year & thanks to everyone who participated in the spin classes over the past three weeks that mirrored the Tour stages. We might just have to break out that plan again in the near future. There were some great workouts associated with it & if you are an outdoor rider, the past 3 weeks gave you a taste of how you should be training when you're indoors! Look back through some of the previous weeks posts for more on that program (including instructions on how to download it for free into Training Peaks).

 For those following the P90X program with me take note that this week is a recovery week. The actual program calls for working in YogaX, Stretching, and a few other cardio routines with "Core Synergistics."  I'm planning a Core workout Tuesday & Thursday. The other days I plan on running. See you there!

Spin Schedule
Monday -LA Fitness @ 5:45am class
Tuesday -*LA Fitness @ 6:45 pm, Rivers Club @ Lunch
Wednesday - LA Fitness @ 5:45 am,  No Rivers Club @ Lunch -Likely Dale will sub

Friday -LA Fitness @ 5:00 am

*I will ride all classes at Zone 2 pace unless you see an *. Remember, just because I'm at Zone 2, doesn't mean you can't go harder (just make sure it's Zone 4 and not 3 if you do!)

Other Workout Schedule

Monday - LA Fitness @ 5:00am -Run

Tuesday -LA Fitness @ 5:00 am -Core & Swimming

Wednesday -LA Fitness @ 5:00 am -Run

Thursday -LA Fitness @ 5:00 am - Core & Swimming

Saturday -Run or Bike Ride

If you're following the P90X program with me, do the Ab Ripper routine on your own today

Sunday - Recovery

This week

Just a quick post as I'm swamped studying for my PMP exam tomorrow.

I will not be at the gym tomorrow (Monday) AM. We will do P90X on T, R, & F (no early spin F).

Other than missing tomorrow's spin class, I should be around for all others. See you this week!

No Rivers Club Class Today

Sorry for the late notice :(

Although I'm still off from my day job this Monday, I love my LA Fitness crew so much that instead of sleeping in I've decided to get up early and come to class! And I would never miss tomorrow since we've been doing our Tour de France and we're set for Stage 9! During class we'll hit a quick warm up, and then we're in Zone 4 for 2, 15 minute intervals! Here's what the actual Tour profile looks like. See you in the AM

Spin Schedule
Monday -LA Fitness @ 5:45am
Tuesday -LA Fitness @ 6:45 pm, Rivers Club @ Lunch
Wednesday -LA Fitness @ 5:45 am, Rivers Club @ Lunch
Friday -LA Fitness @ 5:00 am

Other Workout Schedule
Monday - LA Fitness @ 5:00am -P90X Chest, Shoulders & Tris
Tuesday -LA Fitness @ 5:20 am -P90X Ab Ripper X
Wednesday -LA Fitness @ 5:00 am -P90X Back & Biceps & Swimming
Thursday -LA Fitness @ 5:00 am - P90X Legs & Back & Ab Ripper X
Friday - LA Fitness @ 5:00 am - Early Spin Day
Saturday -Run or Bike Ride, P90X Ab Ripper X
If you're following the P90X program with me, do the Ab Ripper routine on your own today
Sunday - Recovery

This Weeks Schedule & Tour de France @ "LA Fitness," french for "The Fitness"

Wow, I have been feeling fantastic since focusing on riding in Zone 2 & beginning P90X 4 weeks ago. I can tell that my body fat percentage is down, my endurance is up, and my energy is fantastic.

On top of that, I'm pumped that the Tour de France has started and the Olympic trials are on every night. The weather has been awesome over the past few weekends and I've been talking full advantage. With the upcoming holiday, I'm going to try to get a ride or run in outside every day starting on Wednesday. Feel free to hit me up if you want to tag along.

Over the next 3 weeks I'm planning on mimicking the stages of the Tour de France each day in class. Check back here for an update on what you can expect to see in Spin class. We will start out on Monday with Stage 2 of the Tour. This stage features fairly flat ground, one Cat 4 climb & a fast finish. We'll ride the first 15 minutes of class in Zone 2, move onto a steep 4 minute climb, return to zone 2, then finish with a 12 to 15 minute, all out push!

See my last post to get this plan added to your Training Peaks account so you know what to expect as we roll through the next three weeks. Here's the overall schedule for the week!

Spin Schedule

Monday -LA Fitness @ 5:45am
Tuesday -*LA Fitness @ 6:45 pm, Rivers Club @ Lunch
Wednesday - NO LA Fitness @ 5:45 am,  NO Rivers Club @ Lunch

Friday -LA Fitness @ 5:45 am

Other Workout Schedule

Monday - LA Fitness @ 5:00am -P90X Chest, Shoulders & Tris, P90X Ab Ripper X (on your      
                                                            own)

Tuesday -LA Fitness @ 5:00 am -P90X Back & Biceps & Swimming

Wednesday -LA Fitness @ 5:00 am -OFF

Thursday -LA Fitness @ 5:00 am - OFF

Friday - LA Fitness @ 5:00 am -P90X Legs & Back
Saturday -Run or Bike Ride, P90X Ab Ripper X

If you're following the P90X program with me, do the Ab Ripper routine on your own today

Sunday - Recovery