WOD – Tempo

This is a great indoor or outdoor workout. Ride in zone 3 non-stop for 30-90 min at 75-85 RPM.   At least 1/2 of your workout should be in zone 3.   For Example: If you are out for 2hrs, shoot for 60-90 min in zone 3. Builds Muscular Endurance.

WOD – Strength Training

Today’s workout: Strength Training – http://mtbcoach.com/?p=1481 Core – http://mtbcoach.com/?page_id=217 Easy Spin – 30 to 60 Min zone 1 and 2.  Cadence about 90 RPM The three workouts do not need to be done in order or back to back.  I like doing the bike session later in the day after the Strength session to help […]

WOD – Feb 22 2011

This is a great indoor or outdoor workout. Ride in zone 3 non-stop for 30-90 min at 75-85 RPM.   At least 1/2 of your workout should be in zone 3.   For Example: If you are out for 2hrs, shoot for 60-90 min in zone 3. Builds Muscular Endurance.

WOD – Feb 21 2011

Happy Presidents Day! I’m taking a rest day today.  Just finished my 24hr Solo as the 24hrs in the Old Pueblo.  Race report coming soon. If you road both days, take a rest day.  Otherwise,  start the week off with some strength training at a light spin to loosen up the legs. Today’s workout: Strength […]

WOD – Feb 17 2011

Steady State Intervals  60-120 min On an indoor trainer or outside, warm up for 10-15 minutes with an easy spin in zone 1 and 2.  Then Ride 8 -20 minutes at a constant pace in Zone 3, around 84-91% of LTHR, cadence should be between 80 and 90 RPM.  Rest for 8-10 minutes, then repeat […]

WOD – Feb 15 2011 – Tempo

This is a great indoor or outdoor workout. Ride in zone 3 non-stop for 30-90 min at 75-85 RPM.   At least 1/2 of your workout should be in zone 3.   For Example: If you are out for 2hrs, shoot for 60-90 min in zone 3. Builds Muscular Endurance.

WOD – Feb 14 2011

Hope everyone got out on the bike this weekend.  The weather looked great around most of the country. If you road both days, take a rest day.  Otherwise,  start the week off with some strength training at a light spin to loosen up the legs. Today’s workout: Strength Training – http://mtbcoach.com/?p=1481 Core – http://mtbcoach.com/?page_id=217 Easy […]

Workout of the Day – Feb 10 2011 – Strength Session

Today’s workout: Strength Training – http://mtbcoach.com/?p=1481 Core – http://mtbcoach.com/?page_id=217 Easy Spin – 30 to 60 Min zone 1 and 2.  Cadence about 90 RPM The three workouts do not need to be done in order or back to back.  I like doing the bike session later in the day after the Strength session to help […]

Workout of the Day – Feb 9 2011

We have some force workouts today.  This can be done on the trainer or outside. Force 1-1:30hr: If you are riding outside, find some hills or a flat road with a stiff headwind that will last 1-2 min each, or if indoors, use your trainer resistance stiff.  Cadence should be 50-60 RPM for the duration […]