On the Computrainer with weights set up next to it. I've been doing this session 1-2 times per week for the last several months and today I nailed the most wattage and the most squat reps yet. This coming the day after a solid 30 mile run. Legs felt very good and ready to work.
This was basically 2:30 done as:
Bike 20:00 alternating sitting/ standing every few minutes with wattage between 180-260 (not weak) followed by 5:00 of lifting: squats, straight leg dead lifts, reverse crunches, good mornings (lower back work. At Jemez my back cramped from hiking so I have worked on strengthening my back), calf raises.
Repeat X 6.
I have changed the routine every week working on super sets of opposing muscle groups. Squats are the main lift always though. I vary them between wide stance/ toes pointed outward (which work hamstrings and inner thigh) and very close stance which works hips and outer quads. My bar weighs 80 pounds which is all I can safely get on to my back with out a rack so I have had to increase reps. Today was 4 sets of 20 squats during each 5:00 lift, making for 480 total squats. I'm hoping this helps prevent some muscle break down at Leadville and I think it will. The baby jogger runs are still the bomb though in terms of strength and sheer brutal work. Yesterday's 30 mile run combined with today would be easier than 8 miles with the jogger up here. Over the last 16 weeks I've done 28 baby jogger runs totalling 192 miles with a 100+ pound stroller at 8000+ ft altitude. Gotta be worth something?