Songs I like for Pure Climbing/Strength Workouts

    Songs                                               Artist
1. How Do You Like Me Know         The Heavy
2. Baby Did A Bad Thing                   Chris Isaak
3. Sleep Now in the Fire                      Rage Against the Machine
4. Believe                                             The Bravery
5. Lousy Pictures                                  Wolf Parade
6. Breathe                                              Soulfood
7. Dark Knight                                      The Blasters
8. Right Here Right Now                      Fatboy Slim
9. Get Higher                                        Paper Tongue
10. Heavy and Hanging                        Patterson Hood

Let me know if you can't find these online. Also, post some of your own songs.

Cycling Workout 11: Mental Fitness for the Hills/Stages

This is a pure climbing/strength workout. This is great for mental toughness on the climbs.

Total time: 1 hour

Warm up:

-7 minutes, flat, level 3-4

-7 minutes of one leg isolations, level 5, each leg 45 seconds, flat

Main Set:

-Stage 1- add tension to moderate hill, 30 sec. standing climb then have a seat and go right into 3 minutes climb in saddle (same resistance)

-Stage 2- add a little more tension (no break in between these stages), 30 sec. standing surge x 3 minute climb in saddle...

Repeat these stages 8 more times (total of 10 stages). After each stage (i.e. after each 3:30 repeat), add a little more tension before the standing surge. The key is to maintain pace and gear after each stage and for every 3 minute seated climb without changing resistance. SO... remember, do not decrease tension/resistance for the entire 10 stages (only add after each 3:30 interval).

Cool Down:

10 minutes 

 

P.S.

While each stage may only last 3:30 minutes, the tension keeps on increasing without a break in between each stage. The goal here is for you to commit to always add resistance when you stand and o hold that resistance when you sit. Be responsible for the resistance/gear that you add. Know your limits and push a little beyond them. This workout involves about 35 minutes of climbing. Focus on your form at the beginning when tension is relatively moderate. As it gets harder/more resistance, work on mental focus and breathing relaxation (i.e. zone out and just climb!). 

Thank you Angie from DC AC convention.

Cycling Image of the Day: Brent Bookwalter

American Pro Brent Bookwalter during the Giro this past year. He managed to finish second in the prologue during the Giro this past year, which is amazing considering the talent that he was up against. Goes to show you that hard work and dedication trumps drugs any day of the week. Plus, you got to support the local flavor (he lives in Athens)!  

Running Workout 5: Hills

If you are running a hilly course today try this to mix it up...

- Run every hill hard (race pace or above)
- Run every flat section at a moderate pace, just below race pace
- Run every down hill easy  

This is hill/tempo work in disguise. This is good for forcing you to keep your body constantly engaged throughout the run, and it helps to just mix things up.

Swim Workouts 3: Coach Will Edition

Special thanks to Coach Will Spence for the workouts. Enjoy everybody!

*Note: these are the "gold" workouts; if you normally do silver or bronze you may want to consider cutting yardage and/or adding time.

Swim Workout 1:

300 warmup (alternate 50 free, 50 kick)

900 free: change who leads the lane every 100

2 minutes rest

600 free: alternate 100 free, 100 fist drill

2 minutes rest

400 free: pull (paddles + pull buoy)

2 minutes rest

200 free: (pull buoy, no paddles)

4x50 free: sight three times per 25 on :50 seconds

200 cooldown

Total Yards: 2,800

Swim Workout 2:

*Note this is a long and slightly difficult workout, you may need to change the intervals; however, the main set is designed with no rest in between each thing.  For instance, after the third 100 free on the 3x100, you would immediately start the 2x150 when the 1:30 interval is up.

400 warmup: 200 swim, 100 kick, 100 drill

4x50 on :45 seconds

3x100 on 1:30

2x150 on 2:15

1x200 on 3:00

2x150 on 2:15

3x100 on 1:30

2x50 on 1:00

200: scull every 4th 25

4x125 IM order (rotate the 50, for instance, the first one would be 50 fly, 25 back, 25 breast, 25 free.  The second one would be 25 fly, 50 back, 25 breast, 25 free, etc.)

200 cooldown

Total yards: 3,000

Cycling Workout 10: Inspirational Riding!

Hey all,
So I got a good ride for everyone to do today... or whenever.
First, take a piece of paper and a pen and write down the name of someone or something that inspires you or motivates you. Tape it on your bike, handle bars, make a mental note of it, etc. and then hop on the bike. Throughout this workout, especially once we get to the main set, I want you to keep this image in your head. I want you to ride for this person, thing, goal, etc. This mental training is very important cycling, especially for the long intervals we are about to do!

Total time: 60 minutes

Warm-up:
-7 minute warm-up, level 3-4, easy flat tempo
-4 minutes of one leg isolations, level 5, one minute each leg, 9 rpm

Main Set: *See P.S. (think at the bottom) for the info. on inspirational image
- Flat road, start level 5, push 2 minutes and gradually increase intensity to level 6, 90-100 rpm
-30 seconds out of the saddle jog, level 4-5, flat road
-Flat road, start level 5, push 3 minutes and gradually increase intensity to level 6, 90-100 rpm
-30 seconds out of the saddle jog, level 4-5, flat road
-Flat road, start level 5, push 4 minutes and gradually increase intensity to level 7, 90-100 rpm

-2 minute active recovery, level 4-5, base/organic pace in or out of saddle

-Start on moderate hill (so add tension) at the beginning of every interval:
Interval 1: climb 3 minutes, add resistance (think quarter to half turn if on a spin bike) every 1 minute, hold your pace throughout.
-reset resistance back to moderate (original) tension/hill and do 30 second out of the saddle jog
Interval 2: climb 4 minutes, add resistance every 1 minute, hold pace throughout
-reset resistance back to original hill and do 30 second out of saddle jog
Interval 3: climb 5 minutes, add resistance every 1 minute, hold pace throughout
-reset resistance back to original hill and do 30 second out of saddle jog
Interval 4: climb 6 minutes, add resistance every 1 minute, hold pace throughout

-Go back to flat road, 2 minute recovery, easy spin, level 4-5, 100-120 rpm

-Push for 5 minutes on flat road, start level 5 and gradually increase speed/intensity to level 7, 90-100 rpm.

Cool Down:
Nice easy spin for remainder of the hour.

P.S. (Profile Summary)
The goal of this workout is to get you used to pushing for longer intervals in the saddle, both on the flats and on the hills. This should be a challenging workout, and it should keep you in that aerobic zone for most of the hour. However, it should not put you into the lactic threshold/anaerobic zone if done correctly.
The point of the inspirational image was get you through each of the long intervals. By visualizing a person or image that inspires you, hopefully, this motivated you to maintain a good effort for each long interval (like you are riding to make them proud). This type of imagery is great to use for mental training.

Special thanks to Sudie Teszler for the inspiration behind this workout/ride!  

Swim Workout 2: Greg's Swim Workout

Here are some more swim workouts from Greg. Enjoy, and tell him thanks for the workouts.

Workout 1: 2750 scy
500 warm up
4 x 50 IM Order (25 kick/25 swim) 1:15
1 x 200 free 3:20
2 x 150 free 2:30
3 x 100 free 1:40
4 x 50 choice 0:55
1 x 600 (100 free/50 kick) 9:00
3 x 100 IM (swim/drill/swim) 1:55
150 cool down

Workout 2: 2850 scy
600 warm up
1 x 250 (100 free/75 back/50 breast/25 fly) 15-20 sec. rest in between (If you can not do IM strokes, all free is perfectly fine!)
4 x 75 free or choice (build by 25s) 1:20
4 x 150 free 2:30
6 x 50 free descend (1-2 :55 3-4 :50 5-6 :45)
1x 300 free 4:20
3 x 100 free or choice 1:45
200 cool down

I will post more swim workouts throughout the week.

Cycling Workout 9: TTT

Find a partner and mosey on down to the gym/force them to hop on a bike with you. This workout involves the use of a teammate (one or more is fine) and is a great workout if you have someone to go to the gym with. In reality, you can do this workout without a partner, but if you are looking for a cycling workout that gets a friend involved and is fun/different, this is a good one.

Total time: 60 minutes

Warm-up:

10 minutes easy, conversation pace, level 3-4, 100-120 rpm

5 minutes; Person 1 (P1) push 15 seconds on @ level 5 then Person 2 (P2) pushes 15 seconds on @ level 5. P1 and P2 are pushing separately, not together. Each person does 10 x 15 second pushes.

Main Set: (again each person does the interval separately, not at the same time)

P1 push 30 seconds then P2 push 30 seconds, flat road, level 6, 90 rpm. Each person does 5 of these.

P1 push 1 min. then P2 push 1 min., flat road, level 7, 90 rpm. Each person does 4 of these.

P1 push 2 min. then P2 push 2 min., flat road, level 7, 90 rpm. Each person does 3 of these.

5 minutes easy spin, level 5, flat road

Let's switch it up

Both partners add moderate tension and climb, level 6, 60 rpm.

After 2 minutes of climbing...

P2 push 30 seconds then P1 push 30 seconds hard, have the same tension on, but push at level 7, 70 rpm. Each person does this 3 times.

Both people add some tension

P2 push 1 minute then P1 push 1 minute hard, level 8, 70 rpm. Each person does this 2 times.

Both people add some tension

P2 push 2 minutes then P1 push 2 minutes, level 8, 70 rpm. Each person does this once.  

Cool Down:

10 minutes easy, level 3-4, conversation pace/talking smack pace about who won! 

P.S.

Again, each person does each interval on his or her own. You guys are not pushing together. Have fun this workout. Encourage your teammate, or talk a little smack when it is their turn to push (don't just tune out to music and ignore each other). Having a teammate is a great way push a little harder during the workout. Also, this profile can be done without a partner, or an imaginary partner. A lot of fun to do it when someone is next to you though.

Cycling Image of the Day: Chris Hoy's BIG Legs

British Track Sprinter Chris Hoy's legs! To be fair, he was a rugby player in a previous life.

Running Workout 4: Pole Run

This is a workout I like to do outside when I get totally bored with running, or I am having a hard time getting myself motivated to go out and run. Good news, no watch required!

First, pick your favorite running course, but make sure it has a lot of telephone poles.

Warm-up:
10-15 minutes

Main Set:
Run hard ever other telephone pole... that's it. In between the running hard, run easy to the next telephone pole. When you run hard run at your goal race pace (see my earlier post "My 2 Cents on Race Pace" for idea about what this is). Do this for as long as you can stand it, or vary your running efforts. Thus, you can run hard for three telephone poles and run easy for one telephone pole, etc. You can also use trees, signs, etc. for additional markers. As long as the markers are periodic and numerous, this workout will work.

Cool Down:
Easy jog for a mile or two

P.S.
This is nothing more than a speed workout in disguise. Don't worry about what your watch is telling you. Just focus on your effort during the 'on' intervals.

More Cycling Songs: Flat and Fast Edition

Here are some songs I like to listen to when I am on the trainer/SPIN bike and doing some flat and/or fast intervals.

      Song                                   Artist
1. Super Siren                      The Instruction
2. Light of the Morning        Band of Skulls
3. Don't Matter to Me           No North
4. Celebrity Skin                  Hole
5. Auctioneer (live version)  R.E.M.
6. Needle in the Head           Broken Social Scene
7. Debaser                            Pixies
8. Supersonic                        Pearl Jam
9. Weapon of Choice           Fatboy Slim
10. Fahrenheit Fair Enough Telefon Tel Aviv (this is more of a cool down song)

For anybody who looks at this blog please leave some of your own music in the comments. Everybody loves finding new music... especially me! So feel free to leave some of your own tracks. If you cannot post comments, and we are friends on facebook, please tell me so I can fix this. Thanks guys! More workouts are on the way.

Cycling Workout 8: Unload the Hills

This is a good hill workout from Pedal-On.com. Will make the legs burn... in a good way! 

Total Time: 60 minutes

-Warm up 6:30 

Main Set:

-Take 2 minutes to builds your hill (increase resistance (R) every 30 seconds. 

-Seated Climb - R as hard as you can maintain safely for 4 minutes. 

-Drop R - continue climbing for 3 minutes 

-Drop R - continue climbing for 2 minutes 

-Drop R - continue climbing for 1 minute (Though it may be light, they need to remain on 

the hill) 

Speed Intervals: 

-30 seconds-Heart Rate up, 30 seconds-Heart Rate down (5x) 

-1 minute recovery 

-Repeat Hill - Standing Climb 

-Repeat Speed Intervals 

-2 minute recovery 

-Repeat Hill - Riders choice, Standing or Seated. I tell them that if they feel great, choose 

the mode they like the LEAST (this one is probably a greater challenge). If they are 

tired, choose the mode they like the BEST. 

Cool Down:

10-15 minutes

P.S. 

Very good workout for climbing. Really makes the rider focus on keeping the legs engaged even though the gradient of the hill is changing.

My 2 cents on Running Pace

Just a side note on the running workouts... for those of you who have questions about 'race pace' or 'hard pace' efforts, like what this means, it depends on what you are training for. For example, if you are training for a 5k and want to run your 5k under say 20 minutes then your 'race pace' efforts need to be at a pace that is under 20 minutes (in this case it would be about 6:26 minute miles). Even if this 5k race is part of a triathlon, it still needs to trained for as if you are doing a 5k. The same goes for 10ks, half marathons, olympic distance triathlons, etc. In order to hit a specific time for a specific event in a race (running or otherwise) you must train at that pace. With this, I recommend that you invest some time over the break and just tinker with your pace.... Give this a try...

Workout:
-Go to a gym and get on a treadmill.
-Warm up for 10-15 minutes
-Think of an ideal pace you want to hit for a specific race in the future and just set the treadmill to that pace. Get a feel for that pace. You do not have to use it in a workout or anything, I just want you to gauge the pace and gauge how your body responds to that pace. Once you have gotten a good feel for the pace then return to a nice steady effort and just finish the run doing whatever. Throughout the season, periodically go back to that pace and start incorporating workouts on the treadmill that involve holding that pace for long time intervals. This can also be done on a track as well. You just need an easily measurable area that will allow you to accurately calculate your pace and distance.

P.S.
Don't skip on determining your goal pace before the season starts. In order to hit your ideal pace in a race, you have to know what it is and train at that pace. That is my 2 cents on 'race pace' efforts. Please post any additional comments as more information is always needed and appreciated!  

Cycling Workout 7: HIT training and slams

It is cold and miserable out right now. The trainer is the perfect place to be on these cold, dark days. Also, it sucks to be cold... did I mention this already? SO... in order to get you warm give this workout a try.

Total Time: About 65-75 minute workout (all these do include warm up and cool down by the way)

Warm-up:
-5 minute easy spin, level 3-4, 100-120 rpm
-5 minute easy spin but increase tension every 1 minute, level 5, 100 rpm
-5 minutes of 30 seconds in saddle level 5 spin (use same resistance as above) x 30 sec. out of saddle jog


Main Set:
-5 x 30 seconds off x 10 second on hard push (level 7-8) on flat
-2 minute easy spin
-5 x 30 seconds off x 10 seconds on hard push (level 7-8) on hill (add moderate tension)
-2 minute easy spin

-5 x 1 minute off x 30 seconds on hard push, level 8, slightly above  RP (race pace) on flat
-3 minute easy spin
-5 x 30 seconds off x 15 seconds on had push, level 8 on hill
- 3 minutes easy spin

Slams: 30 second tempo pace (level 5) x
            30 second push in saddle (level 7) x
            30 second out of saddle push (level 7)x
            Do all these on a flat road

Immediately after this set add some tension and go right into...

            1 minute tempo pace (level 5) x
            1 minute push in the saddle (level 7) x
            1 minute push out of the saddle (level 7) x

Immediately after this set add some more tension and go right into...

            2 minute tempo pace (level 5) x
            2 minute push in the saddle (level 7) x
            2 minute push out of the saddle (level 7)

Cool Down:
10 minutes nice and easy
5 minutes abs
5 minutes of light stretching

P.S. (Profile Summary)
This workout is designed to get you into your high aerobic zone/anaerobic zone and then bring you back down to equal recovery. Think of this workout as wind sprints or a soccer game. You push your body into a really high working zone then bring it back down just long enough to catch your breath. I love this workout on cold winter days, it gets me sweating early and working hard. Do not do this workout if you did a hard workout the other day. This is like a once a week workout... at most. Also, I am not as concerned with what kind of 'gear' you use on the flats. Just have enough resistance to keep your body in control.

Running Workouts 3: Special Guest Contributor Chris Allen!

Chris Allen is a good friend of mine from Wofford College. He is currently finishing up his senior year at Wofford, and he is an NCAA (D1) Wofford College cross country and track athlete. He has been on the Wofford Team for 4 years, and he is an extremely accomplished runner (he ran the Atlanta Thanksgiving Day Marathon about two years ago in addition to completing numerous half marathons and the Clemson triathlon). He specializes in the 5000 meters in track. He also ran cross country and track in high school. He is a biology and German double major, and he plans on becoming a physician assistant after Wofford. I will post some more of his running workouts as well (he has some good ones!) Here are two of his... one for hills and one for the flats!




10-15 min warm up (don't forget to do several striders before you do these)
30 1min on x 1 min off
10-15 min cool down

Another on involving hills (favorite from HS)
10-15 min warm up
15 Wind sprints up a 150 meter hill
(Jog on the way down; this should be considered a recovery)
10-15 min cool down

Hint: Wind sprints are like striders. But you are driving you knees up to be in a right angle (90 deg.) You should not go all out but you should give effort going up the hill. This workout is designed to bring the natural driving force back to your legs and to perfect your form for running.


Stay tuned for some swim workouts from Will in a day or two.

Finish Strong: Inspirational Cycling Image of the Day!

Tyler vs. Cav! Two of the best going at it!

Running Workouts 2: Coach Thomas editions

What with Georgia having absolutely gorgeous weather as of late, I figured the bike may need a break. Here are some additional running workouts from coach Thomas! Check them out and enjoy. 


Track:
800m warm-up
5 x 400/1600 main set
-->400m at 5K pace, then immediately go into 1600m at 10K pace. The 400 then 1600 = 1 set, repeat 4 more times
-->Rest in between each 400/1600m set for 2-3 minutes
800m cool-down & stretch

Non-Track:
We've done a continuous Pyramid run before, but it is still my favorite non-track workout--

It should look like:
Warm up and stretch (10 or so minutes)
1 min off, 1 min on
2 min off, 2 min on
3 min off, 3 min on
4 min off, 4 min on
5 min off, 5 min on
4 min off, 4 min on
3 min off, 3 min on
2 min off, 3 min on
1 min off, 1 min on
Cool down and stretch (10 or so minutes)
Total time = 50 minutes (not including warm up or cool down)

"Off" portions should always be a decent, steady pace. For those wanting this to be more of a speed workout, do the "on" portions at 5K pace. For those wanting this to be more of a distance/endurance workout, make the highest time point on the pyramid 7 minutes instead of 5 minutes, but decrease the "on" pace to 10K pace.

Running Workout 1: How about a running workout!

In an attempt to keep up with the theme of the blog, I decided to add a running workout to the mix. Stay tuned for more running workouts as I must consult our team's excellent running coach Thomas for some more workouts!

Total Time: 45 minutes-60 minutes

Warm up:
-Shoot for at a least one mile warm up. Some people need more time to warm up for running, some people need less, I tend to let people sort this out for themselves.
-4 x 100m strides (optional)

Main Set: Tempo on the road, all 'on' intervals should be done at race pace out on your favorite running route (see *note below).
-4 x 30 sec. on x 30 sec. off
-4 x 1 min. on x 1 min. off

-5 min. easy jog

-3-5 x 2 min. on x 2 min. off

Cool Down:
- 1-2 mile easy cool down jog
- 6 strides on flat road

P.S. (Profile Summary)
In an attempt to keep this first run workout simple, simply walk out your door and start. This workout is meant to be done out on the road (hills and all baby!). I like to do these workouts when I am just not feeling the track or just short on time and need a good sweat. This workout is also not that intense so it is good for people who want a workout to get back into speed.
*For the 'on' interval, push at your ideal race pace for whatever event you are training for (i.e. if you have a 5k coming up, push at your ideal 5k pace, etc.). This may be easier said then done, but I will make another post giving my two cents about this approach to intervals a little later on. For now, give this a try and let me know what you think!

Cycle Workout 6: ladder workout

Merry X-mass all! Here is another workout for you.

Total time: 60-70 minutes

Warm up:

-10 minutes easy flat, level 3-4, 100-120 rpm

-10 minutes one leg isolations, 1 minute each leg, level 5, 90 rpm

Main Set: Do this all on flat road with big gear (80-90 rpm), go up the ladder at level 6 and down the ladder at level 7

- 1 minute on x 1 minute off

- 2 min. on x 2 min. off

- 3 min. on x 3 min. off

- 4 min. on x 4 min. off

-5 min. on x 5 min. off

-4 min. on x 4 min. off

-3 min. on x 3 min. off

-2 min. on x 2 min. off

-1 min. on x 1 min. off

Cool Down:

10-15 minute, level 3-4, 

Stretch

P.S. 

Profile Summary: This is just a no thrills basic ladder workout. Do this workout if you just want a good solid workout. Not designed to be killer or anything. It gets you up into your aerobic zone quick, but it does not take you over into the 'oh shit this hurts' zone. If you did it right, you should feel like you got a good workout in by the end of the workout, but you should not feel dead.

Cycle Workout 5

This is actually an old cycling workout from before, but I thought I would post it just in case. Stay tuned for a new cycling workout coming up later today.

Warm-up: 

-7 minutes. Start level 3-4, end at level 5 by the end of 7 minutes.

After 7 min., add tension for a moderate climb, level 6, for 3 minutes.

-Using the same climbing tension you just had on, perform 6 x 1 min. one leg isolations (i.e. pedal only using one leg for 1 minute 6 times). Thus, each leg should complete 3 minute intervals. The tension should be pretty moderate. It should feel like you are "lifting" a weight (think leg raises on the weight machine). Level 6.

Main Set:

-Start with 1 x 5 min. climb. Level 6 (shoot for 60-70 rpm).

- 1 minute active recovery, flat road. level 5

- 2 x 4 min. climb. Sprint/hard push for last 30 seconds. Note, the sprint can be in or out of the saddle. The main part of the climb should be in the saddle. Take one minute rest in between each 4 minute interval. level 6-7

- 1 minute active recovery. This time, add a little tension and "jog" easy out of the saddle on a flat road. level 5.

- 3 x 3 min. climbs, moderate tension, in the saddle. Sprint/push hard last 1 minute of each 3 minute interval (can do this in or out of saddle). level 7-8. Take one minute rest in between each 3 minute interval (easy spin).

- 1 minute active recovery. This time, 30 seconds in the saddle then 30 seconds easy "jog" out of the saddle. level 5.

- 5 min. climb. This time however...

           for the first minute just climb in seated position

           for the second minute push hard/sprint for 1 minute out of the saddle

           for the third minute add tension and stay seated and climb for 1 minute

           for the fourth minute sprint/push hard out of the saddle for one minute

           for the fifth/final minute sprint/push hard in the saddle for 1 minute

There are no breaks in between these different intervals, it is just one long 5 minute climbing hammerfest.

Cool it down for 10 minutes or until your hour is up (which should be about 10 minutes if I calculated this right).

I know a lot of people had concerns about climbing during races. This workout is great for getting those climbing legs geared up for the season. Remember, do not shy away from the tension, work your legs into a good rhythm with each climb, and if your legs hurt that is okay! Hill workouts are not easy, especially when considering it is on a bike. Again, you do not have to do all of this workout. Maybe shoot for doing half of it and then build from there... or whatever. Also, drag along a friend or fellow triathlete and get them to do the workout with you. There is nothing better than having a little competition.     

 

Enjoy,

-Dane

About the Youtube gadget and a good article on indoor bike workouts

The youtube gadget on the right side of the blog is currently displaying videos on basic bike maintenance stuff. So, for anybody who has had questions about basic bike maintenance check out the videos... they are actually really good, and I use them when I have questions.

Also, check this link out for an interesting article on good indoor cycling workouts...

http://triathlon.competitor.com/2010/12/training/top-indoor-workouts-to-improve-your-bike-this-winter_6817

You may have to copy and paste it but it is worth it.

Greg's Swim Workouts

These are the swim workouts that Greg sent me a couple of weeks ago... enjoy.

Workout 1: 2500 yds

400 warm up (or 300 or 200 depending if you are silver or bronze)

1 x 200 (50 kick/50 free/50 kick/50 non-free stroke)      3:45

10 x 50 drill (1. Tarzan/2. Fingertip/3. Catch-up/4. Six kick switch/5. Fist) x2     1:15

2 x 250 free    4:20

8 x 50 free (1. Easy/fast (split by 25s)/ 2. Fast/easy (split by 25s)/ 3. Build (whole 50)/ 4. Easy 50))

                Interval: 1:00

2 x 200 free (breathe 3/5/3/5 by 50)         3:20

100 cool down

Workout 2: 2900 yds

400 warm up (or 300 or 200)

8 x 75 (kick/drill/swim)            1:25

6 x 100 (1. Free/2. Kick/3. IM) x2     Interval: free-1:45 kick-2:20 IM-1:55

2 x 200 free (breathe 3/5/3/5 by 50)    3:20

Pyramid: 25, 50, 75,  100, 150, 100, 75, 50, 25 (15 seconds rest between)

100 cool sown

Workout 3: 2400 yds

300 warm up

1 x 200 drill (free/non free by 50s)    3:45

4 x 150 free       2:30

10 x 50 free (1. Easy/2. Medium/3. Fast) x 3 (last 50 easy)  1:00/:55/:50

4x 100 (free/kick/IM/kick)      1:40/2:20/1:50/2:20

8 x 25 IM order      :40

200 cool down

Songs I like to Climb to!

So here are some songs that I like to climb to when I am on the old SPIN bike doing my own thing.

     Song                                   Artist
1. Low                                    Cracker
2. When the Levee Breaks     Led Zepplin
3. Dog Days are Over            Florence and the Machines
4. Right Hand in my Heart      The Whigs
5. Voodoo Child                     Jimi Hendrix
6.  Dig                                      Incubus
7. Smells Like Teen Spirit       Nirvana
8. Trouble in Paradise              Unkle
9. Big Calm                             Morcheeba
10. Home                                Edward Sharp and the Magnetic Zeroes
11. Breathe                              Soul Food

These are some of my favorites. Leave comments of your favorite workout songs for everybody else to see!  

Oh Yeah! Cycling Inspirations... Greg Lemond.

We should all strive to look like this after SPIN class!

Merry Christmas all! Cycling Workout #4

Here is a special christmas edition cycling workout... okay there is nothing really special about this workout other than I am posting on Christmas Eve so you guys have something to do on Christmas day if you get totally bored at home. Here she goes...

Total time: 1 hour

Warm-up:

- 5 minute Warm up

- 2 minute seated flat; level 5, flat road, *this will be your active recovery pace

Main Set:

Set 1; 4 minute seated flat; level 6-7, 85-90 rpm *(turning relatively big gear)

          4 minute active recovery; same resistance as above but all out of the saddle, level 5

          4 minute seated flat; level 6-7, 85-90 rpm

          2 minute full recovery; in saddle

Set 2; 3 minute standing climb, high resistance, level 7, 70 rpm

          4 minute active recovery, seated flat, level 5

          3 minute standing climb, high resistance, level 7, 70 rpm

          2 minute full recovery, flat

Set 3; 3 minute seated climb, enough resistance and pace to get to level 8/threshold (i.e. push hard!)

          4 minute active recovery, same resistance as above, out of saddle, level 6 (i.e. lower pace)

          3 minute; repeat first 3 minute interval in set 3

          2 minute full recovery

Set 4; 1 minute seated climb, heavy resistance, level 8-9 (FAST!)

          4 minute seated flat, active recovery (steady and fast)

          1 minute seated climb, heavy resistance, level 9 (sprint on the hill!)

          

Cool Down:

10-15 minute easy cool down         

5 minutes of stretching

P.S.

*Profile Summary: So this profile is designed to get you to focus on active recovery in between increasingly hard intervals. Thus, for each 'active recovery' set, focus on keeping the legs/body engaged and not going into total recovery/cool down mode (i.e. level 5). This will help to get your body used to race efforts as well as getting your body to take advantage of smaller and smaller recovery times. Thus, you can go faster for a much longer time. Think about it in terms of continuing to ride but adapting your speed/gear to recovery vs. completely stopping or sitting up to a slow cadence to get a drink of water. Thank you Bill Pierce! 

Cycling Workout 3b

Hey all,

This is an alternative road workout you can also try. This can also be done on the trainer/spin bike as well.

Warm up:
- 10 minutes easy, level 3-4
- 2 x 30 seconds on x 30 seconds off; moderate pace for 'on' interval
- 2 x 1 minute on x 1 minute off; moderate pace for 'on'

Main set;
- 3 x 15 minutes on x 5 minutes off; race pace for 'on' interval and push as big a gear as possible.
- 5 minutes easy spin
- sprints; 3 x 30 sec. on x 30 sec. off; push big gear and go hard!

Cool Down:
10-15 minutes easy

Total time = about 90 minutes

Cycling Workout 3

Hey guys, this is going to be more of an outdoor type workout, but you can still do this on a trainer (just replace any miles with time). Also, I am going to try make this workout so you do not have to read so much. Just ask me via email/facebook if you have any questions

This Should take about 75 minutes or so.

Warm up:

- 5 miles easy (about 15 minutes), progressively add more gear throughout 

Main Set:

- 5 x 1 mile (yes 1 mile!) on  and 1 mile off; push big gear for 'on' (race pace) interval

- 5 x 5 minutes (yes minutes, not miles) tempo (race pace) x 2 minutes easy

- Sprints; 30 seconds easy x 10 second sprint out of the saddle (fast as you can go in as big a gear as you can handle)

Cool Down;

10-15 minute cool down

Note: Again, this is more geared for the outdoors. This can also be down on the trainer/SPIN bike, but if you do it on the trainer try to throw in some random resistance for about 10-30 seconds throughout the intervals (while holding your pace) to try and simulate the road (i.e. random uneven hills, wind, etc.).  

Cycling Workout 2

I sent this workout to everyone earlier this week, but I thought that I would repost it just in case. Also, I realize that these instruction are kind of long to read. I will begin to shorten them up so people can just zip into the workout....

Hey all, trying to get these out earlier for you... so you can do this one or do the first one I sent tomorrow. Again, if these are getting totally annoying please let me know as I can switch over to Facebook or something.

Andy Schleck was quoted as saying that he accelerated/attacked 15 times on the final climb during the second to last stage of the tour this year. This takes a lot of power and it also takes a lot of climb conditioning. That is what we are going to do today. 

Warm up:

-7 min. warm-up, level 3-4, flat road, 110-120 rpm. 

*Note: With this rpm measure, you can use our knee count technique to get a rough idea of what you are doing. With these, put your hand over your knee and count how many times your knee hits your hand in 6 seconds. Take that number, multiply it by 10 and that is a rough estimate of your rpm (revolutions per minute). Thus, if your knee hits your hand 11 times in 6 seconds, this is about 110 rpm. This is a pretty normal rpm on a flat road, with a light gear/resistance. For a hill, a normal rpm is typically 60-70 rpm using a steady cadence. We will use this for the rest of the workout, but once you do it a couple of times you will get a feel for your pace.

- 6 min. one leg isolations; 1 minute isolation on each leg (3 times for each leg) for 6 minutes straight (no breaks). Flat road with some gear, level 5.

Main Set:

- 1 minute easy spin. flat road, level 5

-Add some gear to moderate tension and do 4 x 5 min. hill climb repeats; 5 minutes on x 1 minute easy spin on flat road. For each 5 minute 'on' interval start with 60 rpm (level 6) steady climb in the saddle and then kick it up to 70 rpm (level 7 race pace) for the last minute of the 5 minute 'on' interval. Do this for all 4 sets. Use the cadence count technique described above to help with these efforts.

-5 min. easy spin on flat road; work in and out of the saddle as needed and stay at level 5 (steady tempo).

-3 x 3 min. intervals climbing; for each 3 min. 'on' interval start the first minute at 60 rpm (level 6 or just below race pace, so steady tempo climb), the next minute kick it up to 70 rpm (level 7 or race pace), and for the last minute kick it up again to level 8 (hard push up and over the climb) 80 rpm... if you got it (if not just hold at level 7). Do this for all 3 minute 'on' intervals. Take 2 minute rest in between each interval. Try to do all these in the saddle (extra challenge).

Cool Down:

-10 minute cool down

-10 minutes of really solid stretching... leave time for this as the legs will be burning.

This is a trainer based workout... Unless you have a nice 5 minute climb in your area in which case have at it.

Enjoy

-Dane  

Cycle Workout 1

Hi All,

So I am experimenting with this blog in an attempt to post cycle workouts (for the trainer and/or outdoor riding) for members of the UGA Triathlon team, indoor cycle instructors, and anyone who is interested/needs a workout. I am a certified SPIN instructor, but I am not a certified cycle coach or anything. I am mainly doing this for members of the UGA triathlon team, however, anyone can use these. Hopefully, this works and people like these workouts. I welcome any feedback, suggestions, or ideas.

Cycle Workout 1: This is a workout designed to help you with recovering quickly. Thus, the intervals are not too long but there is not a lot of recovery between the intervals so pace yourself.

Warm up:
-10 minute warm up; flat road/light gear, 100-120 rpm, level 3-4 (out of 10)
-5 minutes; 30 seconds in saddle easy x 30 seconds out of the saddle jog, level 5, flat road with a little bit more gear.

Main Set:
- 3 x 30 sec. on x 30 sec. off in the saddle, level 6 (strong pace just below race pace), flat road, 90-100 rpm
- 1 x 1 min climb; level 6, steady climb at 60-70 rpm (in or out of the saddle as needed)
- 3 x 1 min. on x 1 min. off on a flat road (add enough gear to keep legs engaged) pushes, level 6 (just below race pace), 90-100 rpm
- 1 x 2 min. climb; level 6, steady climb at 60-70 rpm (in or out of the saddle as needed)
- 3 x 2 min. on x 2 min. off on a flat road pushes, level 7 (race pace), 90 rpm (should be pushing a bigger gear now)
- 1 x 3 min. climb; level 6, steady climb at 60-70 rpm. (in or out of the saddle as needed)

-5 minutes easy spin; level 5, work in/out of the saddle as needed

- climb 50 seconds at level 6 (60 rpm/moderate hill) and push 10 seconds at level 7 (70 rpm hard push)
- 30 seconds off (all in the saddle)
-climb 1 min. and 45 seconds at level 6 (60 rpm/moderate hill) and push 15 seconds at level 7 (70 rpm hard push) (all in the saddle)
- 30 seconds off
- climb 2 min. and 30 seconds at level 6 (60 rpm/moderate hill) and push 30 seconds at level 7 (70 rpm hard push) (all in the saddle)

- 5 minutes easy spin; flat road, level 5, work in and out of the saddle as needed

- 5 x 45 seconds off x 15 seconds on (5 minutes total), for each 15 seconds 'on' sprint all out!

Cool Down;
10 minutes easy; level 3-4, flat road, really cool it down
10 minutes of ab work/core

Again, this is designed to force the body to recovery quickly. Pace is important as you should still be feeling strong by the end of the workout.