I always use flats to train. Won’t bring out the spikes till around time trial time. It’s hard to use grass sometimes especially if it’s rainy or snowing. For tempo, I will always be using grass no matter what (unless snow, or subzero temperature). For sprints, I will use grass if the weather permits.
9/10/2011 - Weights
Squats - 225 3x5
Bench - 170 3x5
Seated Cable Row (Close Grip) - 120# 3x10
Easy workout to get back into it and avoid soreness.