I've been riding lots (comparatively speaking), and even doing yoga, all in preparation to hopefully peak for the Kansas State Championships on Dec 5th.
Saturday: Hard 90 minute ride. Felt good, and had a decent (for me) avg speed.
Sunday: Yoga. Killed me. Sweating like a fat man in a donut shop 20 minutes into the session. Legs super sore, but at least my back felt good.
Monday: "Recovery" ride at Volker. 1 hour of cruising through midtown with some of the guys on the team. That was great fun, and ended up at McCoy's for a delicious black bean burger and craft root beer. Yea, that was still a 2k calorie dinner, but oh-so-worth-it.
Tuesday (tonight): Tabatas. 3 sets of 8 intervals. 20 seconds max effort, 10 seconds recovery. If you want to lose weight, do intervals. Fo realz.
Wednesday (tomorrow): Probably 30 minutes of recovery spinning, but commuting to work too, so that's 40 minutes each way of good, hard riding, dodging cars, and sprinting from the lights. Love it. Except for the DBs in Lexus'.
Thursday: 2x20 intervals. 20 minutes as hard as you can, spin for 5 minutes. Do it again.
Saturday: start over, rinse and repeat.