Foam roll chest(pecs, biceps, deltoids)
Foam roll lats, triceps, mid to upper back
LOWER ABS: Hang from a bar, lift legs 5-10x (do not swing legs at all)
Rest 60 seconds
LAT PULL DOWN: 8-12 reps of moderately heavy to heavy weight keeping shoulders down and back, pulling down to your chin. Keep shoulders "in pockets" the entire time
Rest 60 to 90 seconds
CABLE ROW: Moderately heavy to heavy cable row. 8-12 reps keeping back straight, pulling all the way to chest(doesn't need to touch chest)
TRANSVERSE CORE: 15-30 reps of bicycle crunches. hands laced behind head, left elbow to right knee while other leg goes into extension
REPEAT CIRCUT 3x's Please. Short and sweet.
WU: 20 minutes easy high turnover Z1/z2 HR/power
6x30 seconds strides smooth on soft surface. Your pace might peak out at a 1 mile all out test... but that pace only lasts about a second
60-90 seconds rest between each stride (just enough time for a light jog back to where you started.... try to get HR back down at the same time
4x8 minutes @ Z3 staying relaxed, Go by feel, Its not threshold, yet its not aerobic.
2 minutes recovery between each interval at Z3
NOTE: IF YOU ARE STILL CONSIDERED "EARLY SEASON" or "BASE TRAINING" the 8 minute intervals should be Z2 with walking (Z1) recoveries
WU: 10 minutes Z1 free spin just moving the legs
WU part II: 5 minutes Z3 to break a light sweat
MAIN SET: 50 minutes Z2- Z2.5
COOL DOWN: 10 minutes free spin
WU: 10 minutes easy
MAIN SET: 8-12 3:30 minutes of HARD hill climbing
recovery down hill
Stand and get good jump the first 15 to 30 seconds, than get low into aero, than sit up and finish interval... don't over think it... do what you gotta do to get through interval
Recover on down hill descent (hit lap button to start next interval when ready
while going down hill, get down really low. See if you can get your going or bottom part of pelvis to rest on down tube. Chin should be close to neck piece. This allows you to lower your center of gravity and gives you more stability which means you are more are and athletes tend to feel more stable there.
This was a secret of Alistar Brownlee until IM posted a picture of his down hill riding style, It was deleted shortly after it was posted probably because they do not want other athletes to know such strategy... keep in mind at first it may feel scary and make you slower because you will want to hit the breaks... so just try it a few times and don't do anything you feel comfortable with, you will learn to adapt to position without getting scared, with time. Keep in mind that if you steer in this position your knees may hit the tire, so try it only on straights until you know what I'm talking about
MAIN SET PART II: Aerobic flush Z1-Z2, keeping intensity chill. Enjoy this segment...
Warm up: Low Z2 pace to start with...
Jog to a place about 18:30 minutes away( couple minutes does not matter)
Turn around, head back to where you started
The second half should be slightly faster AT THE SAME HR INTENSITY. Is that possible for you?
Cool down: 5-10 minutes walking
Warm up: 15 minutes 182 spm, but very slow steady pace
After cautious and conservative warmup, start to open up stride which may cause your cadance to drop to 87-90.
You goal should be to "cruise" in a sub threshold state, trying to not look at watch, but traversing terrain in a very efficient and relaxed manner.
You "Checklist" thought should be "shoulders" relaxed, hands slightly externally rotated, and slightly braced abdominals.
Majority of workout might be high Z2 to low Z3 HR if done properly.
Cool down: Last 10 minutes WALKING, writing down any good ideas that went through your head during run
WU: 25 mins, gradually increasing intensity
MAIN SET: Than we just undulate easy effort just to keep the muscles moving. HR may be very low... but thats a good thing.
In the middle we threw a couple bullets or revolvers in there to keep you awake!
Than to more rounds of 6mins and 4 mins easy spinning.