WHERE: Workout is done on trainer or consistent route with no stops/danger/turns.
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WU:

- do 5-10 x 3 min stages gradually increasing the output (wattage) until just under your Maf HR
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MAF HR - we may have done this before so use what you did before - or - use 180-age
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MAIN WO:
= Once you are just *under* MAF HR Press LAP on your device and start the 30min effort
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Press Lap every 10min to get an idea of how your pace is changing and chunk up this long effort.
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= Your only goal is to keep HR 0-3bpm UNDER the Maf HR , back off/pedal slower/shift easier if you are at MAF HR
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= We expect the speed/wattage to drop each Lap over the 30min . Do not fight this or stress !
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CD:
= Finish time easy endurance
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POST : Please post the values for each Lap:
eg. MAF HR 135bpm
Lap 1 - 200 watts / 25 km/hr
Lap 2 - 195 watts (or 24.5 km/hr)
Lap 3 - 190 watts (or 24km/hr)

FOCUS: Having fun and doing what seems right to you today. Some freedom from structure is rejuvenating. MainWO: Take today as you feel can be ride , hard-easy , long-short ... or crosstrain or off ! CD: Make sure to tell me about your day in detail .

Your choice of mode of exercise (bike is ok if weather ok, avoid trainer) .
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Try to keep building your time in XTRAIN so that you are challenging your body in other ways ... often this helps us make gains on the bike by challenging our heart and lungs more then we do on bike.
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Easy breathing and low intensity .
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focus on moving steady
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HR may be different then m
ain sport, key is that RPE is normal endurance range ( 5-8/10 ) more then HR in range.
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Skiing, snowshoe, xc ski, pole run, ruck hike, swimming, running count generally
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* rock climbing, golf, yoga, flat/unweighted walking, strength, crossfit, intense spin classes are not appropriate for endurance xtrain

No Skipping mobility (yoga). This can take many forms so play with this time to downregulate your nervous system from all the hard training and keep your Mobility/adaptability high. This practice has MANY benefits especially if you tend to push a bit harder / be pretty intense.
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Email me with any issues / objections !
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Some resources
www.mobilitywod.com (or search youtube free)
http://www.yogaglo.com/yoga_for_cyclists
http://home.trainingpeaks.com/blog/article/yoga-for-cyclists
https://itunes.apple.com/ca/podcast/yoga-+-blissology-eoin-finn/id261954355?mt=2

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/or count your reps - WE WANT 10-15 MIN or about 500 reps . - 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 https://www.youtube.com/watch?v=UROjg4KKeco ------------------- 'Foundation' Core / back https://www.youtube.com/watch?v=FRC3QCAQuPM

1-2 hours

ride steady and under breathing threshold (where you notice your breathing)

Aim to accelerate on several short (<30sec) climbs by using standing climbing for much of the climb.

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/or count your reps - WE WANT 10-15 MIN or about 500 reps . - 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 https://www.youtube.com/watch?v=UROjg4KKeco ------------------- 'Foundation' Core / back https://www.youtube.com/watch?v=FRC3QCAQuPM