7min Z1 Airdyne
30sec @ 90%/30sec @ 50%
Notes: Warmed up on the airdyne, did some foam rolling, and then got to work. Quads were sore from yesterday's workout. Knew I couldn't go too hard out the gate on this because it would be too painful. First 10 sets held around a 370 avg. wattage. I brought it up to 390 for the next ten sets. I finished off the last ten sets holding just over 400 watts each set. Felt good afterward.
***I am starting to throw in a scap routine before and after my workouts (activation and recovery). Also, I am deloading from caffeine during my training until the end of the week. Want to have the full effect when the open comes around.