ride easy 60-75% mhr
every 8 min on the minute 30sec hard
Try 10 min of each or 30+ of your choice mode as long as it is rejuvenating - no beat downs today!
OAK app on IPHONE for medition guidance
LINKS -> Molly Yoga Routine
= pick 5 exercises ... do 10-20 reps, use what you ahve ... keep going for 10min
http://www.smartathlete.ca/strengthEX for ideas
- 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'
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
'Foundation' Core / back 12 min routine
This Workout helps you establish a 'all day pace' and then track progress over the plan in that pace. I like to use my race-bike on a steady climb or flat road (loops or out and back work)
Warm-up gradually over 15 minutes until you are just under your RACE HR LIMIT ... then ride just under that limit for 30 minutes and record the distance covered and/or the watts you averaged.
CD: spin easy or have some fun on trails as time allows
=> There is a download to help with timing but keep it simple! 30 minutes how far can you go!?
=> If have no idea on race HR limit then warmup by feel and when you feel like you are at a very conservative 'all-day pace' ... start the test and use that Heart rate. Typically it is UNDER 85%MHR
Up to 3 hrs if outdoors, limit to 90min indoors
WU: as required
10 min <70%MHR (can extend this)
30-60min at .7IF (middle of endurance range with some time towards top of endurance wattage/HR ranges)
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 **
CD: as required
* super steady rolling to hilly terrain, must keep pedaling, prioritize hr/wattage over rpm. Road or Gravel Road, not on trail or busy area.
4 x 30sec spinups holding max cadence for last 10sec / 1 min recovery between easy
2-3 x 12 min ON 80-85 %MHR 75-85RPM and
* Watts aim 80-90%FTP
- OFF 2-4 min Easy, 95/105 rpm (or back down hill)
Then finish ride easy endurance @ 90+RPM - then finish time up to 2hr total time - can include some fun mtb riding after intervals
- get the routine here
Active Flexibility/Movement Prep
5-6 reps each or per side (add your own, add therapy/pre-hab)
- Forward Lunge Elbow to Instep
- Inch Worm / Hand Walking
2-4 sets of below / 10-20- reps each make it hard but don't let form erode
a) Pushup -> raise feet or hands up to challenge
b) Squat Jump - focus on soft landing
c) Squat - air squat or goblet
d) Side Plank - top leg lifts / side - look ahead preserve form, should feel in side of hip
e) Rom. 1 leg Deadlift - 2 dumbells - alternate sides and keep back leg activated & straight
f) One arm, overhead press -
g) Pullup (3-5 reps) or another row variation
h) Renegade Row - Dumbell Row from plank position - focus on stability (lighter weight)
CD: yoga, stretching, walking as you prefer