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
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 […]