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

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

Core

Core Strengthening Workouts

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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 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.

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

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

Core

Core Strengthening Workouts

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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 once a week.  Once a week allows for more time to recover for the weekend, and time on the bike.

Abs and lower back still get high reps, 3 sets of 20 each.

If time allows 2 or 3 20min hill repeats with teammates this evening.