This is a 12 week base and strength routine for Jay LaBonne. Rest days are Mondays with test weeks as week 4 and 12. Includes strength and flexibility as well as technique work. Primary focus is on bike strength.
WU: 10min easy riding Z1 moving into Z2 MS: 6-10x30sec @110-140rpm in easy gear with 5min easy (Z2) riding at normal cadence (~90rpm) between reps
WU: 10min easy working into high Z2
MS: 2 sets of
6x2min @ Z4/Z5 - faster cadence
3min easy spin between intervals
5min easy between sets
CD: 10min easy
Walking Lunge: With your feet shoulder-width apart and your hands on your hips, step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Keep good posture and try not to let your front knee go too far past your toes. Drive through the heel of your lead foot and extend both knees to raise yourself back up as you step forward with your rear foot, repeating the lunge on the opposite leg. 20 to 30 steps Hip Circles: Begin on all fours with your knees hip-width apart and under the hips, and your hands flat and shoulder-width apart. Squeeze your abs by pulling your belly toward your spine. Keeping your leg bent, move your entire leg in a circular pattern (imagine drawing a circle with your knee). Start with small circles and build to a larger range of motion as your hips loosen-up. 10 to 15 in each direction then switch legs Bird Dogs: Again, begin on all fours with your knees hip-width apart and under the hips, and your hands flat and shoulder-width apart. Squeeze your abs by pulling your belly toward your spine. Keep your spine neutral, without arching your back or rotating your hips, and extend your leg back and your right arm straight ahead. Pause and then “crunch” your elbow to your knee. Complete 10-15 reps, then switch to your right leg and left arm. Fire Hydrants: By now, this starting point should be familiar. Begin on all fours with your knees hip-width apart and under the hips, and your hands flat and shoulder-width apart. Squeeze your abs by pulling your belly toward your spine. Squeeze your abs by pulling your belly toward your spine. Drive one knee toward your elbow. Pause, then raise the leg out to the side, parallel to the ground (this depends upon your hip flexibility). Pause, then drive the leg back, leading with the heel. Pause once again before repeating the sequence. Clam Shells: Lie on your side with your hips and knees bent and legs stacked. Keeping your feet in contact with each other, raise upper knee as high as you can without moving your pelvis. Pause, then return to the starting position. Complete 10 to 15 reps on each side. Abductor Rises: Lie on your side with your legs straight and the top leg slightly ahead of the bottom leg. Raise the upper leg as high as you can while keeping the leg straight. Pause, then return to the starting position. Complete 15-20 reps on one side and then repeat with the other leg on top. Adductor Rises: Lie on your side with your bottom leg straight and the top leg slightly in front of the bottom leg. The top leg should be bent, and the foot of your top leg should be on the floor. Raise your lower leg as high as you can while keeping it straight. Pause, then return to the starting position. Complete 15 to 20 reps on one side before switching sides. Single Leg Bridges: Lie on your back on the floor and bend both knees so your feet rest on the floor close to your butt. Engage your abs and glutes. Raise your hips off the ground so your shoulders, hip and knees are in a straight line. Extend one leg out straight and pause. Put your foot back on the ground and return to the starting position. Completely 10 to 15 reps with each leg. Squat: Stand with your feet slightly wider than hip-width apart and your toes slightly pointed out. Engage your core muscles and keep your chest lifted and your chin parallel to the floor. Squat down, as if you’re going to sit back into a chair, bending your hips and knees simultaneously. Continue to lower yourself until your thighs are parallel or almost parallel to the floor. Pause, then return to starting position by pushing your feet into the floor and driving through your heels. As you come up, your hips and torso should rise together. Throughout the movement, try to avoid letting your knees go too far past your toes. Complete 10 to 20 reps Tricep Push Ups: Start in a plank position with your arms straight and your hands on the floor shoulder-width apart. Slowly lower your chest toward
WU: 10 min easy Z1 MS: 6min steady efforts ridden at 90-95 rpm and 86-90% of FTP or 92-97% of LTHR w/ 6min Z1/Z2 recoveries. Repeat 3x CD: 10 min easy Z1 to flush out legs Start out with three 6-minute intervals with six minutes recovery between them, and then progress to longer intervals rather than harder ones. Intermediate riders might do three, 8-minute intervals and more advanced riders three, 10-minute intervals.
WU: 4min Z1 MS: 1.5min Z5+ (all out) 1.5min Z1 recovery Repeat 6x CD: 5min Z1
Warm-up 5–10 min easy 3x(30 sec right leg only/30 sec both legs/30 sec left leg only/30 sec both legs) 2 min spin easy Main Set 5×30 sec hard/30 sec easy 5×1 min hard/1 min easy 5×2 min hard/2 min easy 5×1 min hard/1 min easy 5×30 sec hard/30 sec easy Cool-down to total time