Awesome work TA!

I'm absolutely loving being back with TA! Tonight's combo session at Elwood Beach was just what I needed after my week.

Combo/Wind trainer
Warm up 10min spin @ T2 to T3
Main Set
3 x (45sec spin @ 110 rpm's @ T4 with 45sec recovery @ T3)
3 x (2min race gear @ T4 effort with 90rpm's, in TT position or drops; 1min hardest gear out of seat; 250m run off the bike @ T4), 2min recovery spin @ T2 after each set.
1 x (2min race gear @ T4 effort with 90rpm's, In TT position or drops; 1min hardest gear out of seat; 500m run off the bike @ T4), 2min recovery spin @ T2 after each set. 
Cool down 20min spin @ T2

The rest of the squad did an ocean swim (2 x 250m) while I was spinning, but once I get my wetsuit, I'll be out there too!

TGIF tomorrow!!