Functional Strength Exercises. Two sets x 20+ reps of each; 2-second count going down, 1-second up! Speed of exercise combined with light weight creates the resistance. 1. Bosu Ball Squat Throws or Single-leg Squat/Bulgarian Squat 2. Speed Lunges with Medicine Ball: toss ball in the air. Then, as you catch the ball legs switch! 3.Hamstring Ball Curls 4. Calf Raises or Jump Rope for 2 minutes Stretch between sets. Repeat.
Get in a solid Zone 2/3 ride without much steep climbing. Keep the RPMs up! Aim to average 95 RPMs for the ride (100 RPMs on any climbs). This is tough to do at first. This workout teaches your body to fire your muscles even when they are tired. Add some spin-ups at the end if you need to boost your average cadence for the workout.
Core Stability and Control Exercises Complete 2-3 sets of each: 1. Heel Taps 2. Quad Progression 3. Planks 4. Leg Lifts 5. Reverse Leg Lifts 6. Glute Medius: "Open Books" or Lateral Band Walking (Click on paper clip icon for complete exercise descriptions.)
Get out for a nice steady trail ride 2.5-3 hrs. Find an efficient pace, and practice flowing smoothly through the trails. Get in some long sections of Tempo on the climbs.
Normalized power and heart rate should be top of zone 2
Get out for a nice steady trail ride. Let the route be a little more open and rolling for some short tempo on the climbs. Find an efficient pace and practice being smooth through the trails.
Do three 30-minute blocks at non-stop Tempo HR. To keep your momentum, you might have power surges, and that's to be expected. Look to Normalized Power to hold steady but your heart rate to run to the top of Tempo/Zone 3 Keep pushing it toward the end! You got this!
You can dress very warm to increase blood flow to leg muscles.
Spin easy with a normal cadence. Select a flat route or spin on your rollers. You’ll be in high Zone 1; not total junk miles, more like light endurance. Get in a good stretch session afterward.
Get out there and have an adventure. Zones 1-3 are ok, but just find a good route with 10,000ft/3300m of climbing. Some hike-a-bike is good for you to get some muscular challenge. Tempo when you're going uphill!