Strong effort, and not a PR. I have to ask, do you strength train or work out in other ways beside the bike?
It’s that time of year where I find myself playing basketball quite a bit.
As far as strength training goes, I can do cardio all day long and push through fatigue. Put a free weight in front of me and I turn into a baby.
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having hooped it up quite a bit when I was younger…this is helpful. I feel like I’ve kind of hit a plateau on the bike and am wondering if I need to add back some kettlebell work or something to break through. Or maybe I just need to take a couple weeks off. Or maybe I need to adjust my diet.
my knees can’t take basketball anymore or else I’d still be playing.
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Just run CYC again 
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I actually did a core class from Emma on Monday for the first time since spring/early summer. Not ready to start the program yet, but getting started.
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Please let me know if you have a good kettlebell plan. I bought one over the summer with the intent of doing it 2-3x per week to supplement riding the peloton, but stopped after not having a structured plan.
swings, goblet squats, racked one arm squat, lunges, military press, rows, and halos I think was the extent of my KB work. I have a 30 and a 50lb that covers pretty much everything.
Got it. This is helpful. I considered Primal Swoledier’s Kettlebell Flow program, but didn’t feel like spending the money on it.
if you do swings, squats, military press, and rows with them 3x/week it’ll work, and that covers the big muscle groups. The little muscle groups get worked somewhat by design of the KB itself being unstable. There are different versions of each I liked to rotate through the week, and did them in a circuit. four circuits would take ~20min.
I’d remind everyone to take this with a grain of salt. @kevjones being a bit humble here. The whole being a former college athlete thing helps.
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I had my worst month by FAR this year too. Going to blame it on the cold I had the first week of the month.
Anyone going to run the boxing program? I am somewhat intrigued, though I think it could boring really quick. Could be fun to do with a significant other (or kids maybe?).
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Curious to see how it is, are you going to do it today?
It seems so short and I’ve always thought boxing would be a great exercise program but of course didn’t want to go to a boxing gym or invest in a heavy bag. The fact that it’s shadow boxing means I just have to get okay with looking even dumber when I’m working out than normal. I think I’m going to check it out.
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I registered for it, may give it a shot as well.
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Patting myself on the back for this recommendation. What an absolute blast. Alex was most definitely on one. It’s also fun to chase yourself if you have taken the ride before 
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My little brother is like you. I don’t know if he’s lifted a weight a day in his life. But in his heyday he could run a 5k as an all out sprint, he was a hate runner in high school. He told me one time the trick was to convince yourself you couldn’t actually kill yourself running—I of course, begged to differ.
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I definitely relate.
We used to do the pacer endurance test at the end of our pre-season program every year. I absolutely loved that kind of shit.
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and then there’s me that struggled to run a mile in under 9min until high school.