The AB/Core drills are killer. 30 sec each and I have 20-30 or so drills and well they hurt like>>>>>>>. I will not go into all of what I do for my AB and core work. If you are interested in learning more I can help you work on this. One of the services I offer is General Fitness.
The streets where a bit wet so I knew once I'd arrive to my training destination I will need to roll the route to make sure it is safe. Yes well it was not. In one of the round-a-bouts I went down and it HURT! Got up rolled the remainder of the route to found another bad spot. Good thing I am a flexible thinker and adjusted the route and changed how I would roll the sprints. I am a firm believer you need to be mentally flexible so you can still have the quality work out you had planned. This also helps in races. The peloton can change quickly so you must be prepared. All said and done I rolled the workout and had a blast! Yes I really have fun pushing the envelope. Here is some film of my interval. PTC Interval session Remember If you need a comprehensive plan developed for you PTC will perform for you.