WU: 10min easy riding MS1: 10 x :30 each leg of single leg pedaling. Unclip one foot and just pedal with one leg. Try to make the pedal stroke as smooth as possible. 1min easy between each set 5min spin MS2: 10x 45sec "spinups" Increase cadence every 15sec for 45sec until your bouncing in the saddle. Try to be as smooth and fluid as possible. 1:15 easy between each spin up. CD: 5min easy
WU: 10min easy
MS: Steady Z1 or Z2 ride. (RPE: 5-7)
Every 4min do a 15sec seated burst. Put it in a hard gear and pedal as hard as you can for 15sec. Your cadence should start slow and increase throughout the burst. Then back to Z1/Z2 riding.
If on a smart trainer, it may be best to NOT do this session in erg mode since the resistance will hit very hard.
CD: To Time Allotted
WU: 5-10 min easy cardio
3 Rounds of each superset then progress to the next superset.
-20 walking lunges
-10 push up w/ row (keep hips stable)
-20 step ups (10 each leg, use a bench, chair, curb, stair, etc)
-10 seated military press w/ db
-20 stand ups ( 10 each leg, find a low bench, curb, or chair to sit on, lift one leg and stand up using only one leg)
-10 bench press w/ db (can be done on the ground)
-1:00 Static plank
-20 Leg raises on back
-1:00 plank w/ 10sec opposite arm/leg raise every 20sec
-30sec side plank each side
-1 other core exercise of choice!
Aerobic ride at Zone 1
Cadence at 90+ RPM
-Promote bloodflow to enhance recovery & prepare for next session
-Increases aerobic capacity through greater mitochondrial density, larger capillary network, and other enzymatic processes.
Enjoy being on the bike
IF = intensity factor (% of threshold)
RPE = rated perceived exertion (scale of 1-10, with 1 being very easy and 10 being very hard)
Do this on a trainer.
WU: 10min easy
4x:30 spin ups/:30 easy
4x :45 R/:45 L/ :45 both single leg pedaling.
3x 5min steady at race pace cadence but z2 heart rate (HR). 1min RI between each.
4x 1min fast cadence w/ :30 RI. (rpm at 100, 110, 120, 130 for each)
3x5min same as above.
12min big gear work. Big ring, cadence at 50-70rpm. Every 3 minutes click down a gear. This isn't about going as hard as you can and your heart rate shouldn't be too high. This is just about working the gear over.
2 rounds of:10 each leg SL glute bridges 10 each side opp. arm/leg raises from kneeling 20 glute bridge w/ ball squeeze 10 Heel taps (keep lower back flat) 10 each side clamshells 10 adduction/abduction each leg
Steady endurance ride.
Power at .60-.75 of FTP but don't stare at the powermeter
RPE should start at 2-4 but may increase as legs fatigue.
Hydration: Minimum of 20-30oz of fluid per hour. Adjust if weather is 75 degrees or warmer.
Nutrition: Aim for 4-5kcal/kg of body weight per hour. Primarily carbohydrates.
Recovery: Carb/protein mixture within 20min of finishing. Ice and/or compression as needed