Strength

Strength Training, followed by 20 minutes on the bike. The day of rest helped.

As far as strength training goes, I am doing full body, one set. Here's a typical workout:

Smith Squat 12 X 100
Dumbell Incline Bench 12 X 45
Leg Extension 12 X 120 X 2
Lat Pulldown 12 X 80
Leg Curl 12 X 80
Arnold Press (Curl to Shoulder Dumbell Press) 12 X 25
Upright Dumbell Row 6 X 25
Back Extension 12 X 200 X 2
Tri Dumbell Extension 12 X 15
Ab Crunch 12 X 50


I'll mix it up a little adding an exercise or two, and then either upping weight and dropping the number of reps or vice versa.