Unlike yesterday, I had my iPod this morning and was able to get a pretty decent back workout. I was also able to focus where the movement for each rep was as explosive as possible, which I think helps with speed. I got four exercises: alternating pull downs, machine rows, standing angled close grip pull downs, and overhead cable pull overs. I also did my lower abs and lower back.
For lunch today, I hope the light drizzle goes away and we can get a good ride in. Yesterday, I had a hard spin and did work on some off the seat pedaling with really high resistance (so high that he flywheel overheated at one point and the crank ceased where I couldn't pedal anymore). My legs still hadn't fully recovered from Saturday when I spun yesterday, but they actually feel even more tired this morning. I'll try to take it easy so that they can recover more (try being the operative word).
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