Coach Parry
Turkish Get Up
Straight leg deadlift
Glute bridge with hip flexion
Tempo squat (down 5, hold 3, up 1)
Single let hip drive
Opposite arm leg raise (with flat back)
Donkey kick + fire hydrant
Toe crunches

The first BWR NC route announcement was sent out today.

Wafer:
- 80.6mi/128.9km
- 7,923ft
- Unroad: 32.7mi (40%)
- 5 Feed Zones

Umstead gravel ride

√ Ride tonight!

I finally got off my butt to see about my inner Canadian.  I was born in Newfoundland but I am a US citizen. I have an acquaintance from wayyyy back whose husband is an immigration attorney. I'm gonna explore what it will take to claim dual citizenship.

Warm up and build to Z3
5 x 4min at 85-95%. Maintain a comfortable cadence (85-95 rpm). 2 min Rest between sets.
Some Z2 stuff and then a cool down.

Zwift - Watopia Figure 8 Reverse

Extended cool down in the form of a group ride.

Zwift - Group Ride: Team Valhalla Wake-up North America Ride (D) on R.G.V. in France

Massage tonight. The first one in forever. Before covid, I had an injury that I was rehabbing so I was using my self care dollars/time for PT.  During peak covid, continued with maintenance PT to keep things running smoothly. Then, my massage therapist of choice got a hospital job and only had like three slots per week so I could not see her. Then she quit massage therapy altogether so I finally got recommendations for a new person.

Recovery ride

Coach Parry session: single leg squat, renegade push up, hip raise with ball squeeze, crunch,
single leg calf raise. side plank with leg lift and hip flexion

The fire in Pisgah National Forest that I mentioned last week is expected to be contained today.  Here's the summary?

Raven Rock Ramble 100k ride

Links ride from Apex Nature Park