Wednesday's Triathlon Workout (2/23/05)

Today's workout was a scheduled bike ride so, of course, it was sunny, clear and kinda warm in the Great Suburban Outback. But I digress.

And this is a little complicated, so pay attention. After a 20-minute warm-up I shifted into a big (difficult) gear, revved up to 75 RPMs and did 30 seconds at a Rate of Perceived Effort (RPE) of 15 (on a 1-20 scale.) Still at 75 RPMs, another shift up to an even harder gear, 30 more seconds at an RPE of 17. Easy 90 second, 100 RPM spin to recover. Then I did the entire sequence 11 more times. An easy cool-down spin and it was time to climb off and enjoy the day - which I will begin doing as soon as I publish this post.

Sonia Dada accompanied me today. I don't know who, or what, Sonia is. Don't know if she's real or mythical. But this Sonia Dada is a Chicago-area band that amalgamizes (if that's not a word it should be...) soul, blues, gospel, rock and funk into music that I'd take to a deserted island if you told me I had 30 seconds to pack and might never come back. I had the good fortune to catch them live at the Chicago House of Blues several years ago in one of the best concerts I've ever been to, and I've been to 'em all.

Buy their music, see 'em live, enjoy. Music this intelligent and soulful deserves your support.