Gonna ride the bike to work until a get a new car. That´s 11km per stint so total 22km a day. Should be 80% @120-130bpm and 20% 150-160bpm in order to build up conditioning.
Each hotel night will contain at least 1 exrx and preferably 2 as in evening and morning sessions. No matter how intense as long as there is something done.
2 gym sessions per week in addition to cycling. 1 for max strength and 1 for kettlebell training or crossfit DT (from 50kg) for total body exrx and conditioning. Max strength session will have snatch and c&j ramped up to either 1 rep max of the day or 5x2 / 3x3 @80-90% followed by speed complex.
All of the above is subject to change as energy levels dictate what I am doing. Gym session might as well be just flexing and shoulder strengthening as long as there is something done it is quite enough. The focus is to get back on track and just getting some exrx done is quite enough to start building the foundation again. I am pretty sure I will get over excited on the way :)
Light session today: 3rounds
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