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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 loosen up the legs.  I also like doing the core before the weight session, or after the bike.

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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 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 loosen up the legs.  I also like doing the core before the weight session, or after the bike.

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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 2-5 times.  8 minutes intervals are more for beginners and 20 minute intervals are for advances riders.

Builds, Power, Endurance and Muscular Endurance to withstand long durations of riding at tempo.

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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 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 loosen up the legs.  I also like doing the core before the weight session, or after the bike.

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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 loosen up the legs.  I also like doing the core before the weight session, or after the bike.

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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 of the interval.  Rest 1-2 min between intervals and repeat 10 times.  Recover with easy spinning for 10 min.   That is 1 set.  Repeat 1 or two more times.   Heart rate will probably be in zone 3, and may jump into zone 4.  If your HR goes into zone 5, increase the cadence.

If you have more time, continue riding at zone 2-3 for the duration of your allowed time.

Force workouts will help build climbing muscles and speed using big gears.