On the bike again this morning, 30 min with the following break down:
5 Min warmup - easier gear, quick cadence
5 min steady state - dropping the gear
5 min of 30 on 30 off. - 30 off was at the steady state gear, 30 on was two harder
5 min of stead state
5 min of 20 on 20 off - 20 on was high cadence 20 off was soft pedal
5 min cool down
I also did another 20 min last night of steady state. Not really to work out but just to move my legs and avoid getting sucked into the internet.
I am looking forward to my hip feeling better so I can enjoy the nice running weather.
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