Workout of the Day – Feb 8 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 […]

Workout of the Day – Feb 7 2011

Happy Monday everyone! 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 […]

Workout of the Day – Jan 27 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 75-78% of LTHR, cadence should be between 80 and 90 RPM.  Rest for 8-10 minutes, then repeat […]

Workout of the Day: Jan 25 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 […]

Workout of the Day – Jan 24 2011

Happy Monday everyone.  I was on a little vacation over the weekend so I hope you had a chance to ride your bike without my workouts. ha ha ha.   The country had a mix of good and bad weather, so hopefully you got outside for a ride! Today’s workout: Strength Training – http://mtbcoach.com/?p=1481 Core – […]

Workout of the Day – Jan 20 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 75-78% of LTHR, cadence should be between 80 and 90 RPM.  Rest for 8-10 minutes, then repeat […]

Workouts are out of sync!

My workouts are out of sync.  Doing a Strength session today at the gym.  Usually that’s on a Monday or Tuesday. I’ve moved to the Strength Maintenence part of my plan, which is high weight and low reps.  For example:  80-90% of max, 2 sets with 8 reps per set.  Strength maintenance sessions are only […]