Indoor Economy & Pacing Warm-up = 17 min 5 min easy pedaling 10 min alternating -- 30 sec right leg - 1 min both legs - 30 sec left leg - 1 min both legs 2 min recovery Main Set = 45 min 3 x 10 min efficient pedaling stroke working on perfect circle @ 80 – 100 rpms (hint – visualize pedaling horizontally rather than up and down) 5 min recovery between 10 min efforts Cool Down = 5 min 5 min easy spin
Warmup: 10-min easy spin, include a few 1 leg pedal drills Main Set: 5 mins at a hard but sustainable effort. For the last 15 seconds of each minute, accelerate to an effort above threshold. (Note: Your breathing will be panting. These efforts are short enough that you might not feel them until after they’re done. Not over the top—just a strong acceleration.) 5 mins of easy spinning recovery. ***Repeat above set 3 times. 15 mins steady state mid-Zone 2 riding Cooldown: No cooldown if you’re doing a brick run, otherwise spin easy for 5 minutes.
Following a 5 min warm up walk or trainer spin do the following: Step ups - 3 - 5 sets of 20 - 25 step ups onto a 12 - 24 inch block, step or other elevated, solid surface. 1 minute recovery between sets. Squats & Lunges do one or two of the following but not all - Static squats - 3 - 5 sets squat and hold for 30 - 60 seconds. 1 minute recovery between squats. OR Squat repeats - 3 - 5 sets sets of 15 - 25 squat reps (up & down) holding the last squat of each set for 30 - 60 seconds. 1 minute recovery between sets. Forward lunges - 3 - 5 sets of 25 forward walking lunges. 1 minute recovery between sets. Forward/back lunges -- 3 - 5 sets of 25 2 lunges forward/1lunge back. 1 minute recovery between sets.
Steady run in h/r zones 1 - low zone 3. Check cadence regurarly w/goal of 30 right foot strikes per 20 seconds.
Yoga Class or yoga/stretching "for runners" dvd. Suggest you visit this website for free yoga exercises -- http://www.yogavibes.com/pages/video-search/?video_instructor=10
Warm-up 5 min to include 2 times through - 30 sec high knee walk/run, 30 sec walking lunges, 30 sec jumping jacks, 30 sec mountain climbers - move directly from high knee to walking linges to jumping jacks to mtn climbers then 60 sec rest. Repeat the set! Main set - 30 sec Knee or regular push-ups - start with 1 set switching between regular and knee position as needed. Goal, build to 4 - 6 sets of 30 sec. 30 sec Front Plank - hold perfect flat back position. Goal, build to 2 - 3 x 60 sec sets. 30 sec left & right Side Plank - hold perfect positon, hint: don't let your middle sag toward the floor. Goal, build to 2 - 3 x 30 sec sets. 30 sec full or half set-ups - ok to use your arms to assist in full set-up. Goal, build to 3 - 4 x 30 sec sets. 30 sec Plank Walk-outs - beginning in a push-up, plank, position w hands directly under shoulders slowly walk hands out in front of your shoulders as far as possilbe (toward "Superman" position) then walk your hands back under your shoulders. Goal, build to 2 - 3 x 30 sec sets. Move quickly from one exercise to the next taking 60 sec rest at the end of each set. Repeat the exercise sets as your strength improves.
Warm-up -- 5 min easy pedaling then 3 x's through one leg pedal drills done as 30 sec right leg, 30 sec both legs, 30 sec left leg, 1 min recovery. 2 min easy spin Main Set -- 4 x 10 min @ 80 - 95 rpms w/1 min recovery following each 10 min set. Gearing = large front chain ring & 15, 17, 19 in rear. Focus on H/R Z 2 & low H/R Z 3; RPE = 9 - 14. During the 1 min recovery segments, shift to small front chain ring, stay in same rear gearing. Use the 1 min to eat, drink, stretch, stand, relax shoulders & arms. (This is race day rehearsal using "run/walk" strategy on the bike.) Cool Down -- 5 min easy spin.