Threshold test to establish training zones. 10 minutes easy warm up. 30 minute time trial at sustained max effort 20 minute cool down
Pull up: 3x8
Curls: 3x10 sets with 50% max weight.
Plank: 3x1 minute
1:15 Z2 w/ 30 min. Z3
Ride for 2 hours on gently rolling roads. Stay below Z4 throughout.
Ride rolling terrain in Z2 & Z3.
After at least 20 min. warm up perform 20x10 sec sprints with 1 minute between sets. Finish ride in Z2 & Z3.
Lunges: 3 sets of 10 per side.
Hamstring Curl: Using a stability ball or chair perform 3 sets of 10-15.
Squats: With light weight perform 3x10 reps
Plank: 3x45 sec.
Leg Raises: 3x10