Tonight’s cycle 45 workout went a little something like this:

Warm Up: 5 minutes, gradually increase speed and intensity throughout 5 minutes

Out of Saddle (11 min)

• Alternate between sitting and standing for 30 seconds (3 min)
• Alternate between seated, standing, and hover for 30 seconds (4 min)
• Standing run (2 min)
• Pickup pace on standing run (2 min)

Hills (17 min)

• Seated climb – 1 minute
• Stand & run – 30 seconds
• Seated climb – 2 minutes
• Stand & run – 30 seconds
• Seated climb – 3 minutes
• Stand & run – 30 seconds
• Seated climb – 4 minutes
• Stand & run – 30 Sec
• Seated climb – 5 minutes

Sprint Pyramid (7 min)

•   40 second sprint—20 seconds recovery
•   30 seconds sprint—30 seconds recovery
•   20 seconds sprint—40 seconds recovery
•   10 seconds sprint—50 seconds recovery
•   20 second sprint—40 seconds recovery
•   30 second sprint—30 seconds recovery
•   40 second sprint—20 seconds recovery

COOL DOWN

Dinner

Sarah and I thought it would be nice to make dinner and have it ready for when her mom came home, so we spent the afternoon looking in cookbooks for inspiration.  We decided on a vegetable parmesan pasta.  The pasta was mixed with zucchini, summer squash, onions, garlic, olives, broccolini, and tomatoes.

The finished product looked like this:

We also made a side salad with a homemade dressing made with olive oil, lemon juice, salt, pepper, and basil.  She loved it all!

I made dinner for Brian and I after coming home from spinning.  Stuffed peppers was on the menu!

Stuffed Red Bell Peppers                                                                            

Ingredients:

• 1 cup cooked quinoa
• 2 red bell peppers
• 1/4 cup onion
• 1 garlic clove
• 14 oz can of tomatoes
• 1/2 cup black beans
• 8 oz salsa
• 1 slice of cheese ( any kind…optional)