Ironman Certified Coach Joel de Bem. With athletes in more than 10 countries around the world.
All plans by this Coach6 Weeks
4 Bike, 1 Custom, 4 X-Train
5:00 hrs
cycling road cycling intermediate advanced power based tss based
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40km máx effort
WU: 10'easy spin
MS:
5''>110rpm@2' rec(90rpm)
10''>110rpm@2' rec(90rpm)
20''>110rpm@2' rec(90rpm)
(execute 8 x this acelerations)
CD: 10'big gear easy
TT- 1:10
https://youtu.be/tesq48chHx8
MS:
https://youtu.be/mlEAwp4hHt8
Pre exhaustion: FIRE HIDRANT
Followed by: SUPER SET
ISOMETRIC: 60''
EXECUTION: 15 X
STRETCHING: 45''
EXECUTE 4 GROUPS
SEE VIDEO:
TT- 1:00
WU: not necessary
MS: endurance on small chain ring
01:00:00 Z2
CD: not necessary
TT- 1:00
MS:
https://youtu.be/kl14l4obLHA
Pre exhaustion: SHOULDER MOBILITY
Followed by: SUPER SET
ISOMETRIC: 30''
ISOMETRIC: 30''
STRETCHING: 45''
EXECUTE 4 GROUPS
SEE VIDEO:
TT- 0:40
WU: not necessary
03:00:00 maintain high cadence
Always on small chain ring.
CD: not necessary
TT- 3:00