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Home / Workout of the day

Category: Workout of the day

Posted on March 4, 2011February 28, 2011 by cwilhelm — Leave a comment

WOD – Active Recovery

Take an easy spin or day off. Easy spin at 80-90rpm, zone 1-2 for 1-1.5hrs.  if on the trainer, no more then 1hr.

Category: Workout of the day
Posted on March 1, 2011February 28, 2011 by cwilhelm — Leave a comment

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.

Category: Workout of the day
Posted on February 28, 2011February 28, 2011 by cwilhelm — Leave a comment

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 […]

Category: Workout of the day
Posted on February 22, 2011February 23, 2011 by cwilhelm — Leave a comment

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.

Category: Workout of the day
Posted on February 21, 2011February 16, 2011 by cwilhelm — Leave a comment

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 […]

Category: Workout of the day
Posted on February 17, 2011February 16, 2011 by cwilhelm — Leave a comment

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 […]

Category: Workout of the day
Posted on February 15, 2011February 15, 2011 by cwilhelm — Leave a comment

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.

Category: Workout of the day
Posted on February 14, 2011February 14, 2011 by cwilhelm — Leave a comment

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 […]

Category: Workout of the day
Posted on February 10, 2011 by cwilhelm — Leave a comment

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 […]

Category: Workout of the day
Posted on February 9, 2011February 7, 2011 by cwilhelm — Leave a comment

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 […]

Category: Workout of the day

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