* on trainer or track or around a 2-10min loop to see how far you go in 30min at a SUBMAXIMAL HR. - *You will ride at or just below Maf HR. We want to see how fast you can go at an easy pace. Over time we want this pace to get faster. - => MafHR is 180-AGE, add 5bpm if training has been going perfect, no sickness/injury in last year. * USE PAST MAF HR IF HAVE DONE BEFORE - WU: Slowly build HR to your Goal MaF HR over 20-30min. - MAIN WO: = Once you are just under MAF HR Press LAP on your device and start the 30min effort - Press Lap every 10min to get an idea of how your pace is changing. - = Your only goal is to keep HR 0-3bpm UNDER the Maf HR , back off if you are at MAF HR - = WE Expect the speed/wattage to drop each Lap over the 30min . Do not fight this or stress ! - CD: = Finish time easy endurance - - POST : Please post the values for each Lap: - AVG HR / Speed / Distance / Watts / Cadence 1) 145bpm / 30km/hr / 3km / 200w / 90rpm 2) 145bpm / 29km/hr / 2.7km / 190w / 88rpm 3) ...

download the attachment to this workout for image examples and to print or store on phone.
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-*Anatomical Adaptation is meant to get you ready for heavy strength training.
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Avoid pushing too hard in this phase, keep a few reps/sets in reserve always/Form focus.
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WU:
2-5min cardio to get blood moving/temperature up *Skip , row, bike, run, elliptical all great
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6 reps of 3-4 Active Flex movements such as lunge w. twist, glute bridge, sumo squat, airplanes, scap pushup, over-head dowel, inch-worm
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MAIN SET A:
3 sets 10-15 reps. Start at 10 reps, add weight when can do 15.

A- Lunge or Step Up w. Knee Up - Add Dumbbells/Weight as required.
A- Push Up (elevate hands or feet to reach reps)
A - Hip Flexor or Hip Mobility = 2 min


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Main Set B:
3 sets 10-15 reps. Start at 10 reps, add weight when can do 15.

B- 1 Leg Romanian Deadlift - use weight if have, else work on form-control
B- ½ Kneeling - Single Arm - Overhead Press
B - Side Plank left/right from knees or feet (full side plank), or plank w. leg lift (vary with ability) 20-60 sec each


Main Set C:
3 sets 10-15 reps. Start at 10 reps, add weight when can do 15.

C- Pullup or Row (TRX, or Dumbell)
C- Back Extension (on ground or apparatus)
C- Prone Plank 30sec-60sec *touch knee down every 10sec


CD:
5-10min on personal mobility limiter

This is great if you are unable to get the days workout in or if you want to add strength to travel or at home.
Ease into it or do some active flex to warmup
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Video to get idea / rough demos 
https://www.youtube.com/watch?v=UROjg4KKeco
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Do 2-4 sets of below:
10 reps per move
- Reverse Lunge w. Twist
- Pushup (raise hands as needed to get reps in plank position / no knee pushups)
- V-Sit w. Twist
- Plank on elbows
- Air Squat
- Row or Pullup of some type (lift your trainer?)
- Side Plank - 10 top leg lifts / side

Try 10 min of each or 30+ of your choice mode as long as it is rejuvenating - no beat downs today!
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OAK app on IPHONE for medition guidance
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LINKS -> Molly Yoga Routine
https://theoutdooredit.com/5-minute-easy-morning-yoga-flow-video/
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Core
= pick 5 exercises ... do 10-20 reps, use what you ahve ... keep going for 10min
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http://www.smartathlete.ca/strengthEX for ideas

RIDE can be longer / part of normal group ride or on trainer (may need to slightly adjust trainer watts down 10-20w). This should not be maximal or leave you depleted mentally or physically.
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WU: with strength/active flex OR normal race warmup / building and activating HR up over 85% to be ready for these HIGH focus efforts
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MAIN WO:
- 5 x 40 sec HARD
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recovery 5-12 min as needed (don't rush the recovery to ensure efforts are HARD)
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CD:
can add time if have it today but this workout should stand alone as hard short workout you need to recover from if done right!
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WU: 200 reps mixed through 5-6 warmup motions (lunge, sumo-squat, side-lunge, arm swing, leg swing)
- Row or bike can be used for SOME of this using calories/kilojoules as 'reps'

MAIN WO:
- Choose 2 Leg Exercises - Eg. Squat, Deadlift,
- Choose 2 Arm Exer. E.g. Bent Row, Pushup
- Choose 1 Core/Torso/Carries/Crawls - Bear Crawl

Complete 200 *total* reps using above 5 Exercises

Sample Routine
- 3 sets of 8 squats + 10 Pushups (54)
- 4 Sets of 5 Deadlifts + 15 Bent Rows (80)
- Finish w. 66 Bear Crawl Reps (breaks as needed)

CD: Yoga/Mobility for 5-10 min focused on deep breathing and relaxing into ball/stretch

GOAL: To build capacity to pedal in different ways and at different speeds.
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WU: ride 10min easy, include a 5x 30sec spinups (10 sec fast/faster/fastest) be smooth and maintain good posture/forward gaze
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MainWO:


1) ONE LEG & Fast Pedal
5x
30sec Right leg hr in END range 65-75%mhr
30sec left leg
2min both legs at 100-120rpm 80-85%mhr
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2) STOMPS
- every 2 min on the minute do a 15 RPM SEATED STOMP SPRINT. Be in a hard gear, and start at low speeed/low cadence then stomp, pedaling from the hip to accelerate cadence. Ideally you are fighting to keep cadence in the 70-85RPM RANGE. Like going thru sand!


CD:
- as time allows easy pedaling, can focus on breathing deeply thru belly and expanding rib cage with eyes closed and your butter smooth pedal stroke!