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
Your Leadville HR limit, wattage limit or RPE (feeling) limit is an important thing to figure out. This plan will help you figure that out by doing LOTS of workouts and intervals around this, so pay attention to figure out the difference between sustainable / all day pace and XC race or sprinting pace!
Today warmup gradually over ~30min until you are about 5-10 beats from your HR LIMIT (it is often around 85% of Max HR, or lower Zone 3.
Ride 30min UNDER that HR and note your wattage. It can be helpful to press lap every 10 minutes so you can see the average power (or speed) for each 10min block
Location is best on a flat road or steady climb that is long enough. Race bike is preferred but could do on road bike if have power there. Trainer would also work.
There is a download to help with timing but keep it simple!
CD: 30-60min easy, could be fun mtb if convenient.
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 - any skill work super .
- 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