20240522 Day 773 Part-1 - “The Grandfather’s Gifts,”

20240522 Day 773 Part-1
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“The Grandfather’s Gifts,”
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LifeFitness Bike Conditioning,
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30Km/18.66Mi Distance Goal,
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Sub-60:00 Minutes Time Goal,
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Level-14 resistance,
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451-506 Watts FTP,
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BW: 154.7Lbs/70.318Kg,
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6.413-7.195 Watts/Kg FTP,
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19:43, 252Kcal @10Km/6.22Mi First Checkpoint,
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39:19, 504Kcal @20Km/12.44Mi Second Checkpoint,
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49:12, 630Kcal @25Km/15.55 Third Checkpoint,
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59:08, 757Kcal @30Km/18.66Mi Endpoint,
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Distance/Time Goal Attained
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THAT was a great one!! Close to if not an FTP High PR at just over 500 Watts or 7 Watts/Kg+
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Following that VERY robust aerobic stimulus, I did some needed mobility. I hit the hamstrings and hip flexors briefly with the roller, ran through my mobility flow and then hit a few more tight spots for a few minutes then moved on to my daily 100x Toes to Bar
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Link 🔗 to my “Toes to Bar for Abs” video ⬇️⬇️
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https://youtube.com/shorts/XCIhxb6M1ns?si=k5jq8KW5qffRDQDO
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Link 🔗to my “This is What Zone-2 Looks Like!!” Video 👇🏾👇🏾
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https://youtu.be/dgthbLTRqf4?si=b_f_QFGGgcVt49zW

Link 🔗 to my “Training Order, Same Session Cardio & Weights” video ⬇️⬇️
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https://youtu.be/69Zndsd6cQk?si=LLWk7rRUvVaz3_L6
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Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾
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https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H
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People are counting on you so take care of yourself 🤙🏿
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Stay in the fight🇺🇸🇰🇪
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If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃
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Link 🔗 in my bio👇🏿👇🏿👇🏿
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