This workout focuses on short, hard power bursts to build your power (or fast twitch) muscles. Even if your race of choice is a long, endurance race like an Ironman or half-iron, you will need to access these fast-twitch muscles during the race. The off-season is a great time to do this type of work.
Warm-up (WU) for at least 5 min with easy movement before starting the exercises below.
Do 5 sets of these exercises. (Links to videos included below)
sets 1-2: 20 reps each
set 3-5: 10 reps each
1) Bicycle crunches https://www.youtube.com/watch?v=wqoD0Bdggto
2) Body squats https://www.youtube.com/watch?v=aclHkVaku9U
3) High to low planks https://www.youtube.com/watch?v=K3oUsxweYAk
4) Glute bridges https://www.youtube.com/watch?v=8ijgBSj-DIo
5) Split lunges (half the reps on one side, half the reps on the other side) https://www.youtube.com/watch?v=v8KuT3HJwus
Run for 45 min at a comfortable pace. This should be a conversation pace. RPE 6 (or HR Z2). Be sure to spend the first 10 min warming up at an easy, easy pace.
See single-leg drills here: https://www.youtube.com/watch?v=wlBwcYbr88w We'll do these once a week so that you can start to gain some awareness of dead spots in your pedal stroke.
WU: 5' light activity
Do 4 sets of these exercies:
1) 20x forward lunges (alternating legs) https://www.youtube.com/watch?v=TA4FGRBjMiU
2) 5x inchworms (try adding a push-up if you want more of a challenge) https://www.youtube.com/watch?v=yr-HHgxXTqg
3) 20x body squats
4) 20x butt kickers - start with the standing ones on the first couple rounds first if you need to in order to get the movement right https://www.youtube.com/watch?v=D_qMNWY0tHo
Every week, we'll have this one ride that is an easy, recovery ride. The effort should be SUPER easy. Annoyingly slow, I like to say. This is your active recovery day. This whole ride should be at an RPE 6 at the max, with a cadence of 80-90.
Even though it's off-season, we want to keep those run-to-bike muscles in shape, so here's a once-a-week short brick for you. This run doesn't need to be hard. Just keep the effort at a RPE 5-6 (Z2), just like the bike workout.