Checkin' out the bike course

KAD and I went over to the Gateway area of Winston to check out the Ramblin' Rose bike course. According to the event info, the course is 8.2 miles and has several 2% - 3% grades. It runs along the Salem Creek Trail to Salem Lake and returns along the streets around through Winston-Salem State.

I had heard from several people who did the race last year that the bike course is very difficult. KAD and I rode the front half of it, out and back (I did not want her riding on the city streets) and now I'm wondering if the course has been changed. I mean, there were some minor ups and downs and a pretty decent hill as you go past the dam (near the 3.5 mile mark), but it doesn't appear to be the nightmare I've been led to believe it will be.

The run...well, it's a mile uphill and a mile downhill. I'll look forward to the second mile.

Cycling: ~7 miles, leisurely pace, not timed.

CF WOD

Buy-in: 1 round CFWU

500m rowing (2:15)

5 x deadlift, hang power clean, push jerks @ 45#

WOD: 5 rounds for time

12 x deadlifts @ 65#

9 x hang power cleans @65#

6 x push jerks @ 65#

Time - 15:45*

*Last two rounds were just deadlifts and push jerks. HPCs continue to be murder on my elbow, even after 6 months, and I just refuse to screw it up any further.

Cash out: BTB back squats

10 x 65#

8 x 75#