This plan includes downloadable workouts but also descriptions for Power, Heart rate and RPE expectations to cross-reference to smart trainer
Plan includes some running (can substitute choice crosstraining or more riding time at endurance
Plan includes core/strength and crosstraining
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warmup well at least 10min
= with 3x30sec spinups to max cadence , build intensity with each one.
Then complete at best pace possible, go hard from start.
5sec max / 2min easy / 10sec max
2min easy / 20sec max
recover 5min very easy
30sec / 2min off
1min max / 3min off
recover 5min very easy
3min max / 3min off
CD: spin lightly till under 120bpm and feeling great then get off
* 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) ...
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 - Video to get idea / rough demos https://www.youtube.com/watch?v=UROjg4KKeco - 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 Bonus finisher - 20 burpees for time
RIDE can be longer / part of normal group/high park ride or on trainer (may need to slightly adjust trainer watts down 10-20w)
WU: with strength/active flex OR normal race warmup / building and activating HR up over 85% to be ready for these HIGH focus efforts
- 5 x 40 sec HARD
recovery 5-12 min as needed (don't rush the recovery to ensure efforts are HARD)
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!
Warmup like an athlete - lunges, toe hops, leg swings, skipping, butt-kickers -> bias towards tissues you struggle with .
smooth and steady
LEAVE LOTS in the tank
Very important this is paired with another activity like waking up, or starting your ride and done daily.
Note: pick 5+ exercises and rotate thru. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well
We are trying a method of getting core/strength in with minimal 'effort' and ensuring we establish a routine. This is best done right out of bed before breakfast - some people will start coffee/breakfast and get it done = some do it right out of bed .
-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.
You pick the core moves to do.
I recommend SEVERAL from these:
-> Back Ext.
-> 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
GOAL: To build capacity to pedal in different ways and at different speeds.
WU: ride 10min easy, include a 5x 30sec spinups (10 sec fast/faster/fastest) be smooth and maintain good posture/forward gaze
1) ONE LEG & Fast Pedal
30sec Right leg hr in END range 65-75%mhr
30sec left leg
2min both legs at 100-120rpm 80-85%mhr
- 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!
- 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!