Cycling Winter Base Week 1-6 Power based with strength at home
Author: Anne Linton
Length: 6 Weeks
Tags: cycling, power based, base period
Typical Week: 1 Day Off, 4 Bike, 2 Strength
Longest Workout:
3:00 hrs
Author: Anne Linton
Length: 6 Weeks
Tags: cycling, power based, base period
Typical Week: 1 Day Off, 4 Bike, 2 Strength
Longest Workout:
3:00 hrs
Cycling Winter Base Week 1-6 Power based with strength at home
This is the beginning of a good base for your cycling in the winter. If you live in a place where you can ski you can replace endurance workouts with cross country skiing ( classic or skate but keep HR in Endurance zone if possible) and your leg strength can be replaced with downhill ski. Try to get on the bike at least 1-2 days a week just to keep the muscle memory.
Just spin easy or do another recovery activity. Light yoga, easy jog/walk/hike/swim/ski. Or take off
Warm up for 20 min easy spin then do 1 min at 70rpm,1 min 80rpm,1 min 90 rpm, 1 min 100 rpm, 30 sec 110 rpm, 30 sec 120 rpm and keep going until you can't go any faster. Then spin easy for 5 min and repeat. After you do this twice do another 20 min Endurance zone then cool down 5 min and stretch.
Just spin easy or do another recovery activity. Light yoga, easy jog/walk/hike/swim/ski. Or take off
Just spin easy or do another recovery activity. Light yoga, easy jog/walk/hike/swim/ski. Or take off
Warm up for 20 min easy spin then do 1 min at 70rpm,1 min 80rpm,1 min 90 rpm, 1 min 100 rpm, 30 sec 110 rpm, 30 sec 120 rpm and keep going until you can't go any faster. Then spin easy for 5 min and repeat. After you do this twice do another 20 min Endurance zone then cool down 5 min and stretch.
Physician turned Endurance athlete and Coach.