Just Move

I have to move.  It's imperative.  I can't really explain it.  My athletes frequently ask me how I do it every day.  I guess it is so well ingrained that I don't really think about it as a chore, but a necessity to feel normal.  I'm addicted to it.  It's not an unhealthy addiction, but definitely one that might slightly derail me if it didn't happen.  It doesn't have to be too much, but just enough.  I'm sure that level of movement will change as I get older, but for now I just go with the flow.  Example:  Today I ran with my son and pushed the baby jogger for about 5 miles.  Nice and easy.  I love watching him take it all in.  I think he enjoys it.  I certainly do.  We jogged to the playground, played for about 45 min and then finished up the jog.  I moved just enough to feel alive.  Give it a try.  Not too much, not too little, but just enough.  Now to writing our cycling workout.  Here is what I think we'll do.

Warm Up:
5 min of Zone 1 @90-100 rpms
5 min of Zone 2 @90-100 rpms  about 2 gears up
5 min of Zone 3 @90-100 rpms about 2 gears up

Main Set:
5 X 5 min of Zone 3 work at varied rpms.  
2 min recovery after each.  
Breakdown:
5 min @ 65-75 rpms 2.5 min left leg/2.5 min right leg
5 min @ 60-70 rpms Standing Climb
5 min @ 60-70 rpms Seated Climb
5 min @ 70-80 rpms Standing Climb
5 min @ 90-110 rpms Seated TT

Cool Down:
10 min Cool Down Zone 1