Daily Core
- We all say we 'should' do core/strength/stretch but when are you going to go to the gym?
-
the daily 10 min core is the MOST successful intervention I have seen to GET IT DONE
-

This Document can provide ideas but please make it your own! Use your surroundings whether that is a hotel gym, a hotel room or your own 'training cave'
https://docs.google.com/document/d/17WYmZ7bE-eX215ZIVYyqI0izBcw2BQZO-yWe2X2d7Ro/edit?usp=sharing

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the idea with this workout is to incorporate some full body motion daily. this is in your calendar to provide a focus and reminder. This can be done in the morning while breakfast cooks, or before/after your ride.
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Note: pick 5-10 exercises and rotate through them for 10 mintues. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well.
-
Use any physio/injury/mobility / yoga exercises you are 'supposed' to do or that you enjoy!


-Set a timer and do work! - we want 10-15 MIN of work where we progress reps/load/challenge just a bit each day/week. Some days will be stronger than others as your training/life load dictates but work through and pay attention to what your body is saying to you!
-
Example routine (10-20 reps or 20-60 sec each)
-> Back Ext. laying on ground

-> deadbug - lay on back raise/lower alt. side

-> Bird dog - on hands/knees - alt lit limbs

-> BEARDOG ( birddog with knees lifted 1 inch)

-> Plank Alternates (arm, leg and/or both lifts)

-> Crab walk or crab position leg ext

-> Glute Bridge - two and/or one leg

-> Side PLANK / CLAM shell - add leg lifts

-> Scissor leg lift/lowers (on back) keep low back pinned to ground*****

-> Back extension

-> 1 Leg romanian DL (Airplanes)
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more ideas from ANYWHERE CORE
https://www.youtube.com/watch?v=UROjg4KKeco
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'Foundation' Core / back 12 min routine

https://www.youtube.com/watch?v=8wA5SokVgHA

This can be outdoors as MTB Time trial w. warmup on road or done on road/trainer.
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WU: 15-45 min
- include 3 x 10-15 sec sprints w/ 2-5 min recoveries ... full focused efforts with max acceleration.

MAIN WO:
1) 1 x 10 Single Speed 30/30s
- pick a gear and do 30 sec HIGH cadence moderate effort alternated with 30 sec soft pedal in same gear but low cadence.
*some gear shifting may be required if terrain changes but aim to 'accelerate' using cadence

2) 5-10 min easy

3) 1 x 10-15 min as 30 sec MAX / 30 sec about half that output by RPE or watts
*this requires gear shifting to do well and accelerate smoothly/maximally
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cd: 15-45 min as smooth riding at comfortably high cadence.

easy spin today.
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Include a 1-5 x 30sec spinups to max RPM to get activated. These are done by spinning 10sec fast / 10sec faster / 10sec max RPM (by feel). Gearing should be easier.
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The Overall RPE of ride very low
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Additionally, use today to make sure your bike, gear, body and mind are 100% ready to go for upcoming training and/or races

warmup building to 85% MHR in 15-30min (use cadence to keep going harder gradually) shift as cadence gets too high but challenge yourself!

MAIN WO: 1 rep in each 'zone' - pay attention to feeling in your muscles, your breathing to appreciate how Power:HR:RPE relate.


**RECOVER 3min BW each Interval **
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1 x 12 sec sprint
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1 x 30sec max effort
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1 x 3 min Vo2 Effort (HR target 86-92%MHR)
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1 x 10 min Threshold (HR target 85-90%MHR)
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1 x 15 min Tempo (HR 80-83%MHR)
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1 x 15+ minutes at endurance 65-75% 90+RPM
*finish off as long as you have today at endurance

CD: spin down under 120bpm and get off!

Daily Core
- We all say we 'should' do core/strength/stretch but when are you going to go to the gym?
-
the daily 10 min core is the MOST successful intervention I have seen to GET IT DONE
-

This Document can provide ideas but please make it your own! Use your surroundings whether that is a hotel gym, a hotel room or your own 'training cave'
https://docs.google.com/document/d/17WYmZ7bE-eX215ZIVYyqI0izBcw2BQZO-yWe2X2d7Ro/edit?usp=sharing

-
the idea with this workout is to incorporate some full body motion daily. this is in your calendar to provide a focus and reminder. This can be done in the morning while breakfast cooks, or before/after your ride.
-
Note: pick 5-10 exercises and rotate through them for 10 mintues. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well.
-
Use any physio/injury/mobility / yoga exercises you are 'supposed' to do or that you enjoy!


-Set a timer and do work! - we want 10-15 MIN of work where we progress reps/load/challenge just a bit each day/week. Some days will be stronger than others as your training/life load dictates but work through and pay attention to what your body is saying to you!
-
Example routine (10-20 reps or 20-60 sec each)
-> Back Ext. laying on ground

-> deadbug - lay on back raise/lower alt. side

-> Bird dog - on hands/knees - alt lit limbs

-> BEARDOG ( birddog with knees lifted 1 inch)

-> Plank Alternates (arm, leg and/or both lifts)

-> Crab walk or crab position leg ext

-> Glute Bridge - two and/or one leg

-> Side PLANK / CLAM shell - add leg lifts

-> Scissor leg lift/lowers (on back) keep low back pinned to ground*****

-> Back extension

-> 1 Leg romanian DL (Airplanes)
-
more ideas from ANYWHERE CORE
https://www.youtube.com/watch?v=UROjg4KKeco
-------------------
'Foundation' Core / back 12 min routine

https://www.youtube.com/watch?v=8wA5SokVgHA

TODAY: 3 min TT, and a 20 min TT - just 2 efforts at your best pace for the day. Don't overthink this. It is just a workout to develop your ability to work hard and motivate these extreme race-like efforts. The nerves, pacing, motivation and self-talk aspects of this workout are a huge reason we do this.
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WU: Like a race. Be sweating and activated before the workout. Customize this to your preference so you are familiar on race day.
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If you don't have a personal WU try 20-30 min w. 3-6 x 45-60 sec hard efforts with slightly higher cadence. Aim to have HR close to threshold/race average HR by end of warmup.
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Main WO:
- Complete a 3min TT - this is not a warmup for the 20min but its own TT so push this one
- Try to settle in after the initial 10-20 sec acceleration ... finishing the last minute hard should be your goal not the first minute.
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- 10 min very easy spinning. Try to keep this duration the same between tests to gauge recovery ability.
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- 20 min TT holding best power output for 20min, a 10-30 sec hard start then settle in a bit below target watts for first 10min is usually the best strategy. The last 3-5 min should be the focus, sandbag a bit on first 5 min for sure.
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CD: Spin easy to finish time
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POST: TELL ME how you felt, where you did it, who was around, how many watts you pushed (or speed/distance) and any other key things around the preparation or the mental aspects of this workout

Up to 3 hrs if outdoors, limit to 90min indoors
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WU: as required

MAIN WO:
10 min <70%MHR (can extend this)

30-90min at .7IF (middle of endurance range with some time towards top of endurance wattage/HR ranges)
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Limit HR to 80%MHR
**Note the goal isn't to ride at 80% MHR so reduce output if at 80% early in this workout to optimize the load for your body **
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CD: as required