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



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                                                                            


  • 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)
Preheat the oven to 350 degrees.  Place bell peppers in oven for 6ish minutes to soften and warm.  Meanwhile, sautee the onions, garlic, and black beans.  Add the diced tomatoes (reserving the liquid for later).  Add the salsa to the pan and cook over medium heat for 10 minuts.  Fold in the quinoa.   Make sure peppers are stable in baking dish.  Fill with quinoa mixture.  There will be about half of the mixture left in the bowl.  Thin it out with the liquid from the canned tomatoes and place in the pan around the peppers. Place cheese on top if using, stick in the oven for 20 minutes.   Enjoy!
makes 2 servings
Tomorrow, be ready for some baked good recipes!

Leave a comment

Your email address will not be published. Required fields are marked *

Let’s keep in touch. Subscribe to my list and get all of the best content delivered directly to your inbox.

  • By subscribing, you are confirming your consent in the collection and secure storage of this data, as described in our Privacy Policy.