This is what we did tonight. This one defiantly felt like one of the harder ones we had done all year, which is good. It was a great combination of speed and distance, which is great for triathlon swim training. Thanks again Will! I really "enjoyed" this workout.
Warm up:
200 free
Main Set:
800 free: every 4th 25 is IM order
4 x 100 free: 50 kick, 50 swim on 2:00
4 x 100 free on 1:30
400 free: every 4th is Tarzan (i.e. free style with head out of water) drill
8 x 50 on 1:00 (odds: sprint, even: choice)
200 free: descend on 3:30
8 x 25: odds: scull, evens: no breath
Cool Down:
200 free
Total yards: 3200
Monday, January 31, 2011
Sunday, January 30, 2011
Song Playlist: Sudie T. Edition
Here is some stuff my mom uses and listens too...
Here's my playlist for this ride. Thanks to Pat from Corebody for an awesome gift of a mixed tape.
Over the Line-Crystal Method
Down Like Disco-Dandy Warhols
Daft Punk is Playing at My House-LCD Soundsystem
Remember When-Black Keys
Le Disko-Shiny Toy Guns
Finest Worksong-REM
Gimme Shelter-Patti Smith
The Winner-Crystal Method
ROck The Casbah(Rythm Scholar Boogie remix)
Death-White Lies
Fader-The Temper Trap
Sing ME to Sleep(feat. Neko Case)
Superstar-Lupe Fiasco
Thanks Pat and Mom!
Here's my playlist for this ride. Thanks to Pat from Corebody for an awesome gift of a mixed tape.
Over the Line-Crystal Method
Down Like Disco-Dandy Warhols
Daft Punk is Playing at My House-LCD Soundsystem
Remember When-Black Keys
Le Disko-Shiny Toy Guns
Finest Worksong-REM
Gimme Shelter-Patti Smith
The Winner-Crystal Method
ROck The Casbah(Rythm Scholar Boogie remix)
Death-White Lies
Fader-The Temper Trap
Sing ME to Sleep(feat. Neko Case)
Superstar-Lupe Fiasco
Thanks Pat and Mom!
Saturday, January 29, 2011
Friday, January 28, 2011
Weight workout 3: functional training
Warm-up:
Try this....
Do 10 minute of easy cardio (your choice) or...
Do 5 min. easy cardio with 5 min. of jump rope (if available)
Main Set:
Legs;
Progressive step-ups: hold light weight and step up on a box/incline driving each leg. do 3 sets of 20. After each set inc. the height of the box/incline.
Squats: Using light to medium weight, complete 2 sets of 15.
After squats immediately hold wall squat for 2 minutes
Using same weight complete 2 sets of bottom half way squats
Wall squat 2 min.
Use heavy weight and do 4 sets of 20 walking lunges
jump rope or do mountain climbers right after 2 min.
Arms:
2 sets of 10 Tricep extensions
3 x 20 dips
4 x 10 single arm bicep curls (inc. weight after each set)
Bench press- warm up but try to max out (however long that takes)
Shoulder press- 3 sets of 10 intervals (medium weight)
Shoulder press on incline- 3 sets of 10 intervals (heavy weight)
Tricep extensions again- 2 sets of 10 (heavy weight)
push-ups
pull-ups
Abs:
Do an ab exercise of your choice then do bicycle for 1 min.
Cool Down/Stretch
Thursday, January 27, 2011
Cycling Workout 19: Recovery Ride
The weather should be nice this weekend so if anybody is looking for a nice shake out workout/pre-race warm up do this...
Total Time: 80 minutes
Warm up:
10 minutes easy pace
10 min. one leg isolations (5 each leg)... if riding outside then do 10 minutes of 1 min. on (level 6) x 1 min. off at high cadence
Main set:
-If inside: 5 x 5 min. push on flat (level 6, 100 rpm) x 5 min. climb (immediately after flat do this with moderate tension)
-If outside: 5 x 5 min. push (100 rpm) x 5 min. push 90 rpm (instead of climbing just add some gear and hold pace)
-each set is 10 min. total
-Take 1-3 minute rest in between each set.
Cool Down:
10 minutes easy
P.S.
This may seem like a lot but the entire workout is to be done below race pace and just enough to get you into that moderate aerobic zone (the fat burning zone if you will). Admittedly this is a very simple/no thrills workout, however, it is great to do at the end of the week when you just need to get on your bike, listen to some tunes, and get the blood flowing.
Total Time: 80 minutes
Warm up:
10 minutes easy pace
10 min. one leg isolations (5 each leg)... if riding outside then do 10 minutes of 1 min. on (level 6) x 1 min. off at high cadence
Main set:
-If inside: 5 x 5 min. push on flat (level 6, 100 rpm) x 5 min. climb (immediately after flat do this with moderate tension)
-If outside: 5 x 5 min. push (100 rpm) x 5 min. push 90 rpm (instead of climbing just add some gear and hold pace)
-each set is 10 min. total
-Take 1-3 minute rest in between each set.
Cool Down:
10 minutes easy
P.S.
This may seem like a lot but the entire workout is to be done below race pace and just enough to get you into that moderate aerobic zone (the fat burning zone if you will). Admittedly this is a very simple/no thrills workout, however, it is great to do at the end of the week when you just need to get on your bike, listen to some tunes, and get the blood flowing.
Wednesday, January 26, 2011
Swim Workout 9: Wed. Night workout 1/26
Really good speed set tonight. Thanks Will
Warm up:
300 free
Main Set:
9 x 75 @ 1:30
1. kick, drill, swim
2. swim, drill, swim
3. swim
Repeat for next 6
25 skull (or just swim 25 back to where you started)
10 x 50 @ 1 min.; odd 50s do easy with stroke other than free, even 50 do sprint using free
4 x 100 free @ 1:45
4 x 100 free @ 1:30
3 x 200 free @ 3:30 (descending pace)
Cool Down:
200 free
Total yards: 3100 yards
I was so hungry after this workout! Thanks Will for another good one!
Warm up:
300 free
Main Set:
9 x 75 @ 1:30
1. kick, drill, swim
2. swim, drill, swim
3. swim
Repeat for next 6
25 skull (or just swim 25 back to where you started)
10 x 50 @ 1 min.; odd 50s do easy with stroke other than free, even 50 do sprint using free
4 x 100 free @ 1:45
4 x 100 free @ 1:30
3 x 200 free @ 3:30 (descending pace)
Cool Down:
200 free
Total yards: 3100 yards
I was so hungry after this workout! Thanks Will for another good one!
Tuesday, January 25, 2011
Cycling Workout 18: A potential class down the line
Just thought this one up... could be fun!
Total Time: 60 minutes
Warm-up:
5 min. easy spin
5 min. one leg isolations: 45 sec. each leg
Main Set:
5 min. on flat road; 30 seconds off x 45 seconds push, level 6
2 min. on flat road; 10 seconds off x 20 seconds on, hard push level 7
1 min. push on flat road x 1 min. climb, level 7
1 min. push on flat road x 2 min. climb, level 7
1 min. push on flat road x 3 min. climb, level 7
1 min. push on flat road x 4 min. climb, level 7
1 min. push on flat road x 5 min. climb, level 7
Moderate tension for all climbs with 1 min. rest in between each set
5 min. climb, start flat road and increase tension every 30 seconds while holding level 6 pace (nice solid tempo)
Pulls at the front: Flat road; 30 on (level 7) x 30 off, increase on interval by 5 seconds after initial interval but keep 30 seconds rest throughout
2-3 minutes: sprints on a flat
Cool Down:
10 minutes easy
P.S.
Pure climbing/racing workout. Help you to adjust to racing up the hill as opposed to just getting over it.
Total Time: 60 minutes
Warm-up:
5 min. easy spin
5 min. one leg isolations: 45 sec. each leg
Main Set:
5 min. on flat road; 30 seconds off x 45 seconds push, level 6
2 min. on flat road; 10 seconds off x 20 seconds on, hard push level 7
1 min. push on flat road x 1 min. climb, level 7
1 min. push on flat road x 2 min. climb, level 7
1 min. push on flat road x 3 min. climb, level 7
1 min. push on flat road x 4 min. climb, level 7
1 min. push on flat road x 5 min. climb, level 7
Moderate tension for all climbs with 1 min. rest in between each set
5 min. climb, start flat road and increase tension every 30 seconds while holding level 6 pace (nice solid tempo)
Pulls at the front: Flat road; 30 on (level 7) x 30 off, increase on interval by 5 seconds after initial interval but keep 30 seconds rest throughout
2-3 minutes: sprints on a flat
Cool Down:
10 minutes easy
P.S.
Pure climbing/racing workout. Help you to adjust to racing up the hill as opposed to just getting over it.
Monday, January 24, 2011
Swim Workout 8: 1/24 distance workout aka Will's surprise!
Great endurance/distance swim workout put together by Coach Will. This was gold's workout. Great practice everyone!
Warm up:
200- 50 free/50 kick
Main Set:
900 free
2 min. rest
600: 100 free/50 kick/50 drill (your choice)
2 minute rest
400 pull
2 min. rest
200 free, descending
2 min. rest
4 x 50 sight drill
4x 50 Tennessee Tumbles
2 x 50 skulls
Cool Down
200
Total yards: 3000!
Warm up:
200- 50 free/50 kick
Main Set:
900 free
2 min. rest
600: 100 free/50 kick/50 drill (your choice)
2 minute rest
400 pull
2 min. rest
200 free, descending
2 min. rest
4 x 50 sight drill
4x 50 Tennessee Tumbles
2 x 50 skulls
Cool Down
200
Total yards: 3000!
Sunday, January 23, 2011
Running Workout 10: Pair it up!
Warm up:
2 mile easy warm-up
4-6 strides/accelerations 100m
Main Set:
2 x 200m
2 x 400 m
2 x 600m
2 x 800m
2 x 1000m
Optional 1-2 1 mile repeats
Complete all of these at 5k race pace
If at a track finish the workout with 5-15 minutes of running stairs at the end
Cool Down:
Easy shake out jog, 1-2 miles
P.S.
Make sure you are ready to go hard right at the first 200s. Going fast from the start will help your body adjust to those fast race starts that can put you in trouble early in a race.
2 mile easy warm-up
4-6 strides/accelerations 100m
Main Set:
2 x 200m
2 x 400 m
2 x 600m
2 x 800m
2 x 1000m
Optional 1-2 1 mile repeats
Complete all of these at 5k race pace
If at a track finish the workout with 5-15 minutes of running stairs at the end
Cool Down:
Easy shake out jog, 1-2 miles
P.S.
Make sure you are ready to go hard right at the first 200s. Going fast from the start will help your body adjust to those fast race starts that can put you in trouble early in a race.
Saturday, January 22, 2011
Nutrition: Good post ride meal!
So here is what I love to munch on after a good, long, cold, fast ride...
Wrap it up: Whole wheat wrap with rice, black beans, cajun chicken, lettuce, diced tomato, and avocado!
With this, I like to do either a big salad with spinach, cucumbers, red onions, and broccoli topped with some good balsamic dressing, or if I am really hungry, I will go with a sweet potato!
For Desert, I always love to have my frozen vanilla yogurt along with some fruit (pears, apples, bananas, whatever). If I am really bad... milk with oreos! The take away point is listen to your body and feed it when it is hungry.
More workouts to come! Also, please post some of your own favorite meals after a long, hard workout!
Wrap it up: Whole wheat wrap with rice, black beans, cajun chicken, lettuce, diced tomato, and avocado!
With this, I like to do either a big salad with spinach, cucumbers, red onions, and broccoli topped with some good balsamic dressing, or if I am really hungry, I will go with a sweet potato!
For Desert, I always love to have my frozen vanilla yogurt along with some fruit (pears, apples, bananas, whatever). If I am really bad... milk with oreos! The take away point is listen to your body and feed it when it is hungry.
More workouts to come! Also, please post some of your own favorite meals after a long, hard workout!
Friday, January 21, 2011
Last Night's Playlist for the interval SPIN class
Song Artist
1. Do you Dream Crack and Smack
2. Baba O Reily The Who
3. Throw Some Money At it Black Lipstick
4. After All
5. Reason Is Treason Kasabian
6. Spybreak Propellerheads
7. Hard Sun Eddie Vedder
8. never gonna come back down BT
9. Departure REM
10. Psykosonik Panik Control
11. Seaside No North
12. Story of My Life Social Distortion
13. Linger
14. Under You First Touch
15. Hayling FC Kahuna
If there is no artist it is because I do not know who it is. If you really want to know who it is just let me know.
Cycling Image of the Day: Stage 4 of the Tour Down Under
Cam Meyer takes the win today at the TDU
I love to see this team win. He is only 23... man I am almost over the hill in cycling years!
Thursday, January 20, 2011
Cycling Workout 17: Tonight's cycle session 1/20
This is the workout I did tonight with the UGA triathlon team. They looked so good tonight!
Warm-up:
5 min. easy spin
5 min. one leg isolation, 30 seconds on each leg, 100 rpm
30 sec. push x 30 sec. easy for 4 min., flat, level 6 (slightly below race pace effort)
Main Set:
Ladder 1- 1 min. x 2 min. x 3 min. x 2 min. x 1 min. efforts, flat road, 90 rpm (big gear), start level 6 and end at level 7. 1 minute recovery in between each interval.
5 min. climb, moderate tension, level 6 effort
Ladder 2- same as ladder 1 except push each interval at race pace (level 7)
7 min climb, build into moderate tension then add until it is heavy. Push level 7 for 30 seconds every 2 minutes.
Cool Down:
10 minutes easy spin/stretch
Do Abs afterwards for 10 minutes... we did a shit ton of bicycles!
P.S.
Tonight was our first real interval workout of the year. Everyone looked great. Hopefully, people were able to get reacquainted with pacing/their race pace. These intervals are deigned to get you pushing right to your limit and holding it there (so slightly below lactic threshold). This is not necessarily an easy workout to start out on, but it is good for figuring out your pace and learning how to hold steady efforts, with a big gear, for a long time. Again, everyone looked great! Remember, getting into cycling shape takes a while so don't be disappointed if tonight did not feel good. We will be doing more of these, but I promise they will start to feel better, and you guys may even learn to love them (if you don't already!).
Warm-up:
5 min. easy spin
5 min. one leg isolation, 30 seconds on each leg, 100 rpm
30 sec. push x 30 sec. easy for 4 min., flat, level 6 (slightly below race pace effort)
Main Set:
Ladder 1- 1 min. x 2 min. x 3 min. x 2 min. x 1 min. efforts, flat road, 90 rpm (big gear), start level 6 and end at level 7. 1 minute recovery in between each interval.
5 min. climb, moderate tension, level 6 effort
Ladder 2- same as ladder 1 except push each interval at race pace (level 7)
7 min climb, build into moderate tension then add until it is heavy. Push level 7 for 30 seconds every 2 minutes.
Cool Down:
10 minutes easy spin/stretch
Do Abs afterwards for 10 minutes... we did a shit ton of bicycles!
P.S.
Tonight was our first real interval workout of the year. Everyone looked great. Hopefully, people were able to get reacquainted with pacing/their race pace. These intervals are deigned to get you pushing right to your limit and holding it there (so slightly below lactic threshold). This is not necessarily an easy workout to start out on, but it is good for figuring out your pace and learning how to hold steady efforts, with a big gear, for a long time. Again, everyone looked great! Remember, getting into cycling shape takes a while so don't be disappointed if tonight did not feel good. We will be doing more of these, but I promise they will start to feel better, and you guys may even learn to love them (if you don't already!).
Wednesday, January 19, 2011
Swim Workout 7: Tonight's Workout 1/19
Thanks Coach Will for this tough workout!
Warm up:
300 free/kick/back stroke via 50
Main Set:
500 free @ 8:00
400 free, IM order every 4th 25 @ 6:30
300 free, Tarzan (head out of water and free) every 4th 25 @ 5:00
200 free, descending pace @ 3:30
100 free doing Tennessee Tumble
8 x 25 sprints (triathlon start)
2 x 100 site drill 3 times every 25
2 x 100; 50 skull/50 drill
Optional:
5 x 100 free @ 1:30 (i.e. push it!)
Cool Down:
200 free
Total yards:
2600 without optional set
3100 with optional set
This was a good one. Everyone did a great job tonight so keep up the good work! Again, Thanks coach Will... you never fail to disappoint and make my arms feel like jello!
Warm up:
300 free/kick/back stroke via 50
Main Set:
500 free @ 8:00
400 free, IM order every 4th 25 @ 6:30
300 free, Tarzan (head out of water and free) every 4th 25 @ 5:00
200 free, descending pace @ 3:30
100 free doing Tennessee Tumble
8 x 25 sprints (triathlon start)
2 x 100 site drill 3 times every 25
2 x 100; 50 skull/50 drill
Optional:
5 x 100 free @ 1:30 (i.e. push it!)
Cool Down:
200 free
Total yards:
2600 without optional set
3100 with optional set
This was a good one. Everyone did a great job tonight so keep up the good work! Again, Thanks coach Will... you never fail to disappoint and make my arms feel like jello!
weight workout 2: General weight workout
warm up:
10 minutes of cardio (your choice)
Weights:
start legs: Squats; use light weight and do 10 regular squats and then 10 bottom half squats. Do 3 sets
-3 sets of 20 squats; medium weight, lower slow and push up fast
-2 sets of 20 step raises (10 each leg)
-2 sets of 20 walking lunges
-2 sets of 15 walking lunges + 10 squats (immediately after the lunges with same weight)
-Leg Press
-Kettle bell or free weight squats
-Jump rope (if available)
Arms:
- 15 bicep curls (low weight) + 10 bicep curls (medium weight) + 5 bicep curls (heavy weight) transition as fast as possible
-Shoulder press; 3 sets of 10
-overhead press with free weight (2 sets of 15)
-upright rows 2 sets of 10
-Dips 3 x 40
-push ups
-pull ups or hangs
Finish with 5-10 minutes of abs
Cool Down/light stretch
10 minutes of cardio (your choice)
Weights:
start legs: Squats; use light weight and do 10 regular squats and then 10 bottom half squats. Do 3 sets
-3 sets of 20 squats; medium weight, lower slow and push up fast
-2 sets of 20 step raises (10 each leg)
-2 sets of 20 walking lunges
-2 sets of 15 walking lunges + 10 squats (immediately after the lunges with same weight)
-Leg Press
-Kettle bell or free weight squats
-Jump rope (if available)
Arms:
- 15 bicep curls (low weight) + 10 bicep curls (medium weight) + 5 bicep curls (heavy weight) transition as fast as possible
-Shoulder press; 3 sets of 10
-overhead press with free weight (2 sets of 15)
-upright rows 2 sets of 10
-Dips 3 x 40
-push ups
-pull ups or hangs
Finish with 5-10 minutes of abs
Cool Down/light stretch
Tuesday, January 18, 2011
What I eat for breakfast
To help mix up the blog I will also start to insert some nutrition type posts so that others my get some ideas for healthy eating for triathlons.
For Breakfast:
-I try to keep it simple. I love oatmeal (either flavored or with brown sugar) with a banana along with some juice (any kind) and toast with either jam or peanut butter or honey.
-I may also do egg whites with toast and chocolate milk sometimes.
-I also love a big bowl of frosted flakes with skim milk, a banana, canned fruit, and yogurt.
Weight workout to come next, so stayed tuned. Please post some of your own breakfast, lunch, dinner, or snack choices for others to see/get ideas from (deserts are also a good thing to post as well!)
For Breakfast:
-I try to keep it simple. I love oatmeal (either flavored or with brown sugar) with a banana along with some juice (any kind) and toast with either jam or peanut butter or honey.
-I may also do egg whites with toast and chocolate milk sometimes.
-I also love a big bowl of frosted flakes with skim milk, a banana, canned fruit, and yogurt.
Weight workout to come next, so stayed tuned. Please post some of your own breakfast, lunch, dinner, or snack choices for others to see/get ideas from (deserts are also a good thing to post as well!)
Songs I have been listening to/songs other instructors use
Song Artist
1. Leeora The Sea and Cake
2. Car Alarm The Sea and Cake
3. Too Funky George Michael
4. True Faith (pet shop boys remix) New order
5. Love Game Lady Gaga
6. Faster Kill pussycat Paul Oakenfold
7. Dude Looks Like a Lady Aerosmith
8. Fever Sarah Vaughn
9. Round and round Bodyrockers
10. Uprising Muse
Thanks Slospin and sweeneybiker for some song steals
1. Leeora The Sea and Cake
2. Car Alarm The Sea and Cake
3. Too Funky George Michael
4. True Faith (pet shop boys remix) New order
5. Love Game Lady Gaga
6. Faster Kill pussycat Paul Oakenfold
7. Dude Looks Like a Lady Aerosmith
8. Fever Sarah Vaughn
9. Round and round Bodyrockers
10. Uprising Muse
Thanks Slospin and sweeneybiker for some song steals
Monday, January 17, 2011
Swim Workout 6: Long Set
I found this workout on Active and I thought it looked good:
Warm up:
400 free
2 x 200 (50 kick/50 left pull/50 right pull/50 regular pull)
Main set:
Ladder: 50, 100, 200, 300, 200, 100, 50- 10-15 sec. rest in between
1 x 200 (50 kick/50 left pull/50 right/50 regular)
400 free tempo
3 x 100 (IM order)
1-2 x 100 (25 kick/25 pull) sprint
Cool Down:
200-400
About 3000 yards
Warm up:
400 free
2 x 200 (50 kick/50 left pull/50 right pull/50 regular pull)
Main set:
Ladder: 50, 100, 200, 300, 200, 100, 50- 10-15 sec. rest in between
1 x 200 (50 kick/50 left pull/50 right/50 regular)
400 free tempo
3 x 100 (IM order)
1-2 x 100 (25 kick/25 pull) sprint
Cool Down:
200-400
About 3000 yards
Sunday, January 16, 2011
Cycling Image of the Day: Greipel at the Tour Down Under
Tour Down Under starts this week
Greipel dominating the line last year at the Tour Down Under. This time he is up against Cav! Should be fun to keep an eye on.
Saturday, January 15, 2011
Swim Workout 5: Caroline Ward Edition
So this is what a bunch of us did yesterday for Swim... thanks Caroline!
Warm Up:
300 swim
Main Set:
2 x 200 (kick/pull)
4 x 100 (kick/right pull/left pull/swim per 25)
8 x 50 (easy 25 then push 25)
12 x 25 IM order
400 tempo push
Cool Down:
200
2400 yards
Warm Up:
300 swim
Main Set:
2 x 200 (kick/pull)
4 x 100 (kick/right pull/left pull/swim per 25)
8 x 50 (easy 25 then push 25)
12 x 25 IM order
400 tempo push
Cool Down:
200
2400 yards
Friday, January 14, 2011
Last Night's playlist for cycle workout 16
1. All I wanna do- Sheryl Crow
2. Illumination- Dance mix
3. Track 10- ?
4. Rising Down- The Roots
5. Jeremy- Pearl Jam
6. Connected- Stereo MCs
7. JXL- elvis remix
8. Iceman- various artist
9. Start the Commotion- The Wiseguys
10. Stop the Rock- Apollo 440
11. Higher Ground- Red Hot Chili Peppers
12. Dig- Incubus
13. Kamera- Wilco
14. Soft Music Under Stars- Fila Brazillia
2. Illumination- Dance mix
3. Track 10- ?
4. Rising Down- The Roots
5. Jeremy- Pearl Jam
6. Connected- Stereo MCs
7. JXL- elvis remix
8. Iceman- various artist
9. Start the Commotion- The Wiseguys
10. Stop the Rock- Apollo 440
11. Higher Ground- Red Hot Chili Peppers
12. Dig- Incubus
13. Kamera- Wilco
14. Soft Music Under Stars- Fila Brazillia
Thursday, January 13, 2011
Cycling Workout 16: First UGA cycle workout of the year!
This is what we did in class tonight...
Total Time: 60 minutes
Warm up:
5 min. easy spin
5 min. one leg isolations, 30 sec. each leg, level 4-5
Main Set:
-5 min. flat road, start level 5 for 2 min. then push level 6 @ 100 rpm for 3 min.
-Immediately add moderate tension and climb 4 min. at level 6
-keep tension climb 5 min. @ level 6, added 15 sec. pushes out of saddle every minute for level 7
-Take tension off every 1 minute for 4 minutes, increase pace every time
-6 min. push flat road, start level 5 for 2 min. then go to level 6 for last 4 minutes
-6 min. push, flat road, start level 5 for 1 min, then push level 6 for last 5 minutes, add in 10 sec. pushes out of saddle every minute @ level 7
-immediately moderate add tension, climb for 2 minutes @ level 6
-climb with same tension for 3 minutes, push out of saddle for 15 seconds every 1 minute @ level 7
-30 sec. on x 30 sec. off on flat for 3 min. push to level 7
-4 min. climb, start level 6 then push into level 7 (hard effort)
Cool Down:
10 min. easy spin and stretch
P.S.
This workout was meant to keep people in zone 3 or the aerobic zone the entire workout. While we did not stay at level 7 (race pace effort) for very long, we were working hard and pushing in that uncomfortable zone for most of the workout. This is a good workout if you need something to sweat to and keep your mind busy as this profile has a lot going on and not a lot of recovery.
Playlist: I will post the playlist later so stayed tuned.
Total Time: 60 minutes
Warm up:
5 min. easy spin
5 min. one leg isolations, 30 sec. each leg, level 4-5
Main Set:
-5 min. flat road, start level 5 for 2 min. then push level 6 @ 100 rpm for 3 min.
-Immediately add moderate tension and climb 4 min. at level 6
-keep tension climb 5 min. @ level 6, added 15 sec. pushes out of saddle every minute for level 7
-Take tension off every 1 minute for 4 minutes, increase pace every time
-6 min. push flat road, start level 5 for 2 min. then go to level 6 for last 4 minutes
-6 min. push, flat road, start level 5 for 1 min, then push level 6 for last 5 minutes, add in 10 sec. pushes out of saddle every minute @ level 7
-immediately moderate add tension, climb for 2 minutes @ level 6
-climb with same tension for 3 minutes, push out of saddle for 15 seconds every 1 minute @ level 7
-30 sec. on x 30 sec. off on flat for 3 min. push to level 7
-4 min. climb, start level 6 then push into level 7 (hard effort)
Cool Down:
10 min. easy spin and stretch
P.S.
This workout was meant to keep people in zone 3 or the aerobic zone the entire workout. While we did not stay at level 7 (race pace effort) for very long, we were working hard and pushing in that uncomfortable zone for most of the workout. This is a good workout if you need something to sweat to and keep your mind busy as this profile has a lot going on and not a lot of recovery.
Playlist: I will post the playlist later so stayed tuned.
Wednesday, January 12, 2011
Weight Workout 1: A Basic strength training profile
I mentioned at the top of the blog that I would include some weight workouts so here it goes. This will just be a basic strength training profile.
Warm up:
10 minutes of cardio (your choice)
Main Set:
Legs:
2-3 sets of 10 x squats (medium weight)
2 sets of 10 x lunges (medium weight)
Combo: 5 lunges on each leg followed immediately by 5 squats (medium weight). Do 2 sets
Step ups: Find a box, step, stairs, etc. With medium weights in both hands step up onto the box, step, etc. Focus on pushing up on each leg. Do 2 sets of 20 (10 on each leg)
Combo: 5 lunges on each leg followed immediately by wall squat for 1 minute. Do 2 sets.
Squats: 2 sets of 10 squats, use heavier weight this time
Arms:
Overhead press: with weight in both hands, do 2 sets of 15 presses (i.e. push arms straight up with weight)
Tricep extensions: 3 sets of 10 on each arm (so 20 total for 1 set)
Dips: 2 sets of 20-40 (depending on how you feel)
Dead-lift with Up-right rows: Perform a dead-lift with a bar of medium/heavy weight, once at the knees perform 3 rows then return to set position. Do this move 5 times (total of 15 rows and 5 dead-lifts) for 2-3 sets.
Push-ups (always finish with these)
Core:
5 minutes of abs (your choice)
Cool Down:
10 minutes easy with some light stretching
P.S.
If you are not sure what one of the exercises I put down means/are not familiar with it just ask.
I did not specify what weight to use because it is going to vary from person to person. If you are just starting back into weights then use light to medium weight. If you have been doing weights for a while then go heavy... just don't hurt yourself. Also, as triathletes, runners, cyclists, etc. we tend to neglect our legs in the weight room. DO NOT do this. Always try to squeeze in some leg exercises (especially if you only manage to do a strength workout once a week).
You can do all the sets from the profile above or just pick a couple you like and combine them with some of your own. I will try to post more exercises for strength training throughout the year. Enjoy!
Warm up:
10 minutes of cardio (your choice)
Main Set:
Legs:
2-3 sets of 10 x squats (medium weight)
2 sets of 10 x lunges (medium weight)
Combo: 5 lunges on each leg followed immediately by 5 squats (medium weight). Do 2 sets
Step ups: Find a box, step, stairs, etc. With medium weights in both hands step up onto the box, step, etc. Focus on pushing up on each leg. Do 2 sets of 20 (10 on each leg)
Combo: 5 lunges on each leg followed immediately by wall squat for 1 minute. Do 2 sets.
Squats: 2 sets of 10 squats, use heavier weight this time
Arms:
Overhead press: with weight in both hands, do 2 sets of 15 presses (i.e. push arms straight up with weight)
Tricep extensions: 3 sets of 10 on each arm (so 20 total for 1 set)
Dips: 2 sets of 20-40 (depending on how you feel)
Dead-lift with Up-right rows: Perform a dead-lift with a bar of medium/heavy weight, once at the knees perform 3 rows then return to set position. Do this move 5 times (total of 15 rows and 5 dead-lifts) for 2-3 sets.
Push-ups (always finish with these)
Core:
5 minutes of abs (your choice)
Cool Down:
10 minutes easy with some light stretching
P.S.
If you are not sure what one of the exercises I put down means/are not familiar with it just ask.
I did not specify what weight to use because it is going to vary from person to person. If you are just starting back into weights then use light to medium weight. If you have been doing weights for a while then go heavy... just don't hurt yourself. Also, as triathletes, runners, cyclists, etc. we tend to neglect our legs in the weight room. DO NOT do this. Always try to squeeze in some leg exercises (especially if you only manage to do a strength workout once a week).
You can do all the sets from the profile above or just pick a couple you like and combine them with some of your own. I will try to post more exercises for strength training throughout the year. Enjoy!
Tuesday, January 11, 2011
Cycling image of the day: Cycling with the Snow
I guess we shouldn't complain... but then again the roads are at least clear there.
Cycling Songs: Stuff I've been into lately
Song Artist
1. Let Me See Morcheeba
2. Devil In Me 22-20s
3. Written Invitation The Whigs
4. Trouble Comes Running Spoon
5. Crazy Gnarls Barkley
6. Bittersweet Symphony The Verve
7. 45 Ozamatli
8. Sick of Myself Death Cab for Cutie
9. James Bond Theme Moby
10. Hungarian Bond
Thanks Chris for some of the songs.
1. Let Me See Morcheeba
2. Devil In Me 22-20s
3. Written Invitation The Whigs
4. Trouble Comes Running Spoon
5. Crazy Gnarls Barkley
6. Bittersweet Symphony The Verve
7. 45 Ozamatli
8. Sick of Myself Death Cab for Cutie
9. James Bond Theme Moby
10. Hungarian Bond
Thanks Chris for some of the songs.
Monday, January 10, 2011
UGA Swim Caps! This is what I ordered for the team.
For all you UGA triathlon people check this out!
I went ahead and ordered 48 of them. I was told they will be here Thursday but given the snow who knows. At any rate, they cost 3 dollars. I will bring them to practices and it will be first come first served (i.e. I need to get rid of them!). I will keep everyone updated.
Running Workout 9: Icy Track/Yasso 800s
The snow that has blanketed UGA has everybody stuck inside and away from the gym. Seeing as how biking outside may be a little dangerous as well, let's play it safe and go with a nice track workout. Most people at UGA have access to a track, and it is probably the safest place to run given the icy conditions (even if you can't see the track buried underneath all the snow).
Warm-up:
1 mile
Try to do 4-6 strides just to get a feel for using an up tempo in the snow.
Main Set:
10 x 800 meters at goal pace
No more than equal recovery in between each 800 (thus if you hit 3:30 800 then take no more than 3:30 rest. Doing less recovery time is fine).
4 x 400 hard effort
Cool Down: (do in this order)
1 mile cool down
Get into a warm place and stretch lightly
Cook up some hot chocolate and relax... that was a hard workout
Total distance: 8 miles
P.S.
The idea behind Yasso 800s is that if you want to run say a 3:30 marathon then you shoot for running 3:30 minute 800s 10 times and this will help to develop your ideal pace for the marathon. This sounds crazy but we actually did this when I was running at Wofford and I swear it worked.
http://zenhabits.net/10-great-workouts-to-spice-up-your-running-program/
Check out the above link for more info.
Warm-up:
1 mile
Try to do 4-6 strides just to get a feel for using an up tempo in the snow.
Main Set:
10 x 800 meters at goal pace
No more than equal recovery in between each 800 (thus if you hit 3:30 800 then take no more than 3:30 rest. Doing less recovery time is fine).
4 x 400 hard effort
Cool Down: (do in this order)
1 mile cool down
Get into a warm place and stretch lightly
Cook up some hot chocolate and relax... that was a hard workout
Total distance: 8 miles
P.S.
The idea behind Yasso 800s is that if you want to run say a 3:30 marathon then you shoot for running 3:30 minute 800s 10 times and this will help to develop your ideal pace for the marathon. This sounds crazy but we actually did this when I was running at Wofford and I swear it worked.
http://zenhabits.net/10-great-workouts-to-spice-up-your-running-program/
Check out the above link for more info.
Sunday, January 9, 2011
Blog Update
So I got no specific workout for today. I just did a long run today and most people like to do the long slow stuff on the weekends so I will leave it at that. The school year is about to start for me/the triathlon team. I will continue to try and update the blog/workouts once a day... no promises. I will try to post all the workouts the team does each day (either swim, bike, or run). Keep checking the blog and I will do my best to keep updating it this year. Thanks all!
-Dane
-Dane
Saturday, January 8, 2011
Running Workout 8: Tempo run on the treadmill
So I did this run workout on the treadmill a couple of days ago. This can be done outside/on a track, but it may be easiest to do it on a treadmill.
Total time: 60 minutes
Warm up:
10 minutes easy jog
Main Set:
3 x 1 mile race pace efforts with a 1.5 incline
1 x 1 mile slightly below race pace effort. Within this 1 mile effort, do 2 min. at 1.5 incline and then 2 min. at 5.5 incline. Do this twice
1 x 1 mile race pace effort or above at 1.5 incline.
Cool Down:
10 minutes easy
Do some abs and push-ups afterwards
P.S.
Use this workout to experiment with your race pace efforts.
Total time: 60 minutes
Warm up:
10 minutes easy jog
Main Set:
3 x 1 mile race pace efforts with a 1.5 incline
1 x 1 mile slightly below race pace effort. Within this 1 mile effort, do 2 min. at 1.5 incline and then 2 min. at 5.5 incline. Do this twice
1 x 1 mile race pace effort or above at 1.5 incline.
Cool Down:
10 minutes easy
Do some abs and push-ups afterwards
P.S.
Use this workout to experiment with your race pace efforts.
Friday, January 7, 2011
Cycling Workout 15: Sudie Teszler HIT Training
My Mom did this one today... it sucked.
Total Time: 60 minutes
Warm-up:
5 minutes, easy spin
5 minute surges, 30 sec. on x 30 sec. off, flat, level 5-6
Main Set:
- 10 x 20 second sprint x 10 seconds off (keep tension), moderate tension, level 7-8
- Immediately add moderate tension (level 7), hold pace at 80 rpm, add tension every 1 minute for 5 minutes, hold your pace!
- 2 min. recovery
- 8 x 30 sec. hard push x 15 second off (but keep tension), moderate tension, level 7-9 (you can go anaerobic here)
- 2 min. recovery
- Immediately add tension, 5 min. climb, hold 80 rpm (level 7), add tension every 1 min. and hold pace.
- 2 min. recovery
- 6 x 40 sec. hard push x 20 seconds off (but keep tension), moderate tension, level 7-9
- 2 min. recovery
- Immediately add tension, 5 min. climb, do same thing as last climb.
Cool Down:
10 minute easy and stretch.
P.S.
These are meant to make you go anaerobic so push hard for every on interval and hold a hard pace for every climb. Use the 2 min. recovery as your true 'off' interval. This is HIT training so it is designed to be short, but it involves a lot of power and a lot of speed so do not be afraid to hold back.
Total Time: 60 minutes
Warm-up:
5 minutes, easy spin
5 minute surges, 30 sec. on x 30 sec. off, flat, level 5-6
Main Set:
- 10 x 20 second sprint x 10 seconds off (keep tension), moderate tension, level 7-8
- Immediately add moderate tension (level 7), hold pace at 80 rpm, add tension every 1 minute for 5 minutes, hold your pace!
- 2 min. recovery
- 8 x 30 sec. hard push x 15 second off (but keep tension), moderate tension, level 7-9 (you can go anaerobic here)
- 2 min. recovery
- Immediately add tension, 5 min. climb, hold 80 rpm (level 7), add tension every 1 min. and hold pace.
- 2 min. recovery
- 6 x 40 sec. hard push x 20 seconds off (but keep tension), moderate tension, level 7-9
- 2 min. recovery
- Immediately add tension, 5 min. climb, do same thing as last climb.
Cool Down:
10 minute easy and stretch.
P.S.
These are meant to make you go anaerobic so push hard for every on interval and hold a hard pace for every climb. Use the 2 min. recovery as your true 'off' interval. This is HIT training so it is designed to be short, but it involves a lot of power and a lot of speed so do not be afraid to hold back.
Thursday, January 6, 2011
Cycling Songs: Playlist I used for my Tuesday Class
Song Artist
1. Praise You Fatboy Slim
2. In One Ear Cage The Elephant
3. I See You Baby Groove Armada
4. Ray of Light Madonna
5. Medicine Crack and Smack
6. Intro The xx
7. C'mon C'mon The Von Bondies
8. Take A Load Off Stone Temple Pilots
9. Gone Ridin Chris Isacc (however you spell it)
10. Rebel Rebel David Bowie
11. Marvo Ging Chemical Brothers
12. Gumball Machine Weekend Yppah
1. Praise You Fatboy Slim
2. In One Ear Cage The Elephant
3. I See You Baby Groove Armada
4. Ray of Light Madonna
5. Medicine Crack and Smack
6. Intro The xx
7. C'mon C'mon The Von Bondies
8. Take A Load Off Stone Temple Pilots
9. Gone Ridin Chris Isacc (however you spell it)
10. Rebel Rebel David Bowie
11. Marvo Ging Chemical Brothers
12. Gumball Machine Weekend Yppah
Swim Workout 4
Here is a swim workout for everybody.
Total yards: 3000
Total time: 60 minutes
Warm-up:
- 400 free
- 2 x 100 kick
- 2 x 100 pull
Main Set:
1 x 50
1 x 100
1 x 200
1 x 300
1 x 400
1 x 300
1 x 200
1 x 100
1 x 50
All free at race effort and 15 seconds in between each interval
3 x 100 IM
Cool Down:
200 free
Total yards: 3000 yards
Total yards: 3000
Total time: 60 minutes
Warm-up:
- 400 free
- 2 x 100 kick
- 2 x 100 pull
Main Set:
1 x 50
1 x 100
1 x 200
1 x 300
1 x 400
1 x 300
1 x 200
1 x 100
1 x 50
All free at race effort and 15 seconds in between each interval
3 x 100 IM
Cool Down:
200 free
Total yards: 3000 yards
Wednesday, January 5, 2011
Cycling Image of the Day: Fabian Cancellara aka Superman!?
Fabian Cancellara displaying one of his many talents. Calm down there Spartacus.
Running Workout 7: Hills Attack!
Here is a good hill workout that can be done on the road or on the treadmill. Give it a try to improve your climbing prowess.
Total Time: About 60 minutes
Warm up:
-1 mile warm up or about 10 minutes
-Do some strides on a slight incline (optional)
Main Set: (all this can be done on a treadmill as well, use 6-8% for incline)
Find a pretty long hill (think Baxter for all you UGA people) that takes at least 2 minutes to climb up
- 5 x 2 minute tempo up the hill
- 5 x 1 minute race pace push up the hill
- 5 x 30 second sprints up the hill
- 5 x 1 minute race pace up hill
- 5 x 2 minute tempo up the hill
*Your recovery is jogging down the hill at easy pace.
Cool Down:
1 mile cool down or about 10 minutes
Do some strides at the end on a flat section of road (4-6)
P.S.
For the main set, focus on staying relaxed while you are pushing up each interval. Pace yourself into the first couple of sets and focus on going faster throughout the workout (think finishing the race strong). Remember to pump those arms to help drive the legs forward!
Total Time: About 60 minutes
Warm up:
-1 mile warm up or about 10 minutes
-Do some strides on a slight incline (optional)
Main Set: (all this can be done on a treadmill as well, use 6-8% for incline)
Find a pretty long hill (think Baxter for all you UGA people) that takes at least 2 minutes to climb up
- 5 x 2 minute tempo up the hill
- 5 x 1 minute race pace push up the hill
- 5 x 30 second sprints up the hill
- 5 x 1 minute race pace up hill
- 5 x 2 minute tempo up the hill
*Your recovery is jogging down the hill at easy pace.
Cool Down:
1 mile cool down or about 10 minutes
Do some strides at the end on a flat section of road (4-6)
P.S.
For the main set, focus on staying relaxed while you are pushing up each interval. Pace yourself into the first couple of sets and focus on going faster throughout the workout (think finishing the race strong). Remember to pump those arms to help drive the legs forward!
Tuesday, January 4, 2011
Cycling workout 14: What I did in class tonight
Here is the interval workout I did in class tonight.
total time: 60 minutes
Warm-up:
-5 min. easy spin
-4 min. single leg isolations, 30 sec. each leg, level 5, 90 rpm
-3 min; 30 sec. in saddle x 30 sec. out of saddle run, level 5, flat road, 90 rpm
Main Set:
-4 min. push on flat, level 6 x 1 minute climb, level 6
-3 min. push on flat, level 6 x 2 minute climb, level 6
-2 min. active recovery; 30 sec. in saddle spin x 30 sec. out of saddle run, level 5
-2 min. push on flat, level 7 x 3 min. climb, level 7
-1 min. push on flat, level 7 x 4 min. climb, level 7
-2 min; one leg isolations, 30 sec. each leg, level 5, 90 rpm
-4 min. climb, start flat road then increase pace and tension every 1 minute
-1 min easy x 2 minute push on flat road, level 7
Finally...
30 sec. moderate pace on flat x 30 sec. hard push (level 7) in saddle x 30 sec. sprint out of saddle. Do this 3 times, all on flat road (90-100 rpm)
Cool Down:
10 minutes of easy pace and stretch!
P.S.
This is just a good interval workout. It is designed to keep you in that zone 3/aerobic zone. You should not be at LT zone of lactic zone. Focus on finding a good working pace and use that same pace throughout the workout. Enjoy!
total time: 60 minutes
Warm-up:
-5 min. easy spin
-4 min. single leg isolations, 30 sec. each leg, level 5, 90 rpm
-3 min; 30 sec. in saddle x 30 sec. out of saddle run, level 5, flat road, 90 rpm
Main Set:
-4 min. push on flat, level 6 x 1 minute climb, level 6
-3 min. push on flat, level 6 x 2 minute climb, level 6
-2 min. active recovery; 30 sec. in saddle spin x 30 sec. out of saddle run, level 5
-2 min. push on flat, level 7 x 3 min. climb, level 7
-1 min. push on flat, level 7 x 4 min. climb, level 7
-2 min; one leg isolations, 30 sec. each leg, level 5, 90 rpm
-4 min. climb, start flat road then increase pace and tension every 1 minute
-1 min easy x 2 minute push on flat road, level 7
Finally...
30 sec. moderate pace on flat x 30 sec. hard push (level 7) in saddle x 30 sec. sprint out of saddle. Do this 3 times, all on flat road (90-100 rpm)
Cool Down:
10 minutes of easy pace and stretch!
P.S.
This is just a good interval workout. It is designed to keep you in that zone 3/aerobic zone. You should not be at LT zone of lactic zone. Focus on finding a good working pace and use that same pace throughout the workout. Enjoy!
Monday, January 3, 2011
Cycling Workout 13: This is what I am doing in my class tonight
So I am teaching tonight at a gym in Decatur, and this is what I am going to have the class do.
Total Time: 60 minutes
Warm up:
-5 min., easy spin, level 3-4
-2 min. jumps on flat, level 5, 10 sec. in saddle x 10 seconds out of saddle
-3 min. jumps on flat, level 5, 15 sec. in saddle x 15 second run out of saddle (level 6)
Main Set:
- 1 x 5 min. build, increase pace on flat road, level 6, 90-110 rpm
- 1 min. easy
- 1 x 5 min. build, increase tension every 1 min., level 6, 60-70 rpm (by the end)
- 1 min. easy spin
- 5 x 30 sec. on x 30 sec. off, flat road, level 7, 90 rpm
- 2 min. easy
-6 x 1 min. on x 1 min. off (12 minutes total), level 6-7, 80 rpm (bug gear)
- 2 min. recover
-2 min. climb (level 6) then 2 min. push on the flat (level 7)
- 1 min. easy, level 5
- 4 min. push, find a song with a good chorus and push at the chorus, level 7 push with 80-90 rpm (big gear)
Cool Down:
10 minutes of cool down/stretch
P.S.
There is a lot of recovery between intervals, however, the intervals do take a lot out of you so pace yourself. This is designed just to be a good workout to get your week started off right.
Total Time: 60 minutes
Warm up:
-5 min., easy spin, level 3-4
-2 min. jumps on flat, level 5, 10 sec. in saddle x 10 seconds out of saddle
-3 min. jumps on flat, level 5, 15 sec. in saddle x 15 second run out of saddle (level 6)
Main Set:
- 1 x 5 min. build, increase pace on flat road, level 6, 90-110 rpm
- 1 min. easy
- 1 x 5 min. build, increase tension every 1 min., level 6, 60-70 rpm (by the end)
- 1 min. easy spin
- 5 x 30 sec. on x 30 sec. off, flat road, level 7, 90 rpm
- 2 min. easy
-6 x 1 min. on x 1 min. off (12 minutes total), level 6-7, 80 rpm (bug gear)
- 2 min. recover
-2 min. climb (level 6) then 2 min. push on the flat (level 7)
- 1 min. easy, level 5
- 4 min. push, find a song with a good chorus and push at the chorus, level 7 push with 80-90 rpm (big gear)
Cool Down:
10 minutes of cool down/stretch
P.S.
There is a lot of recovery between intervals, however, the intervals do take a lot out of you so pace yourself. This is designed just to be a good workout to get your week started off right.
Sunday, January 2, 2011
Cycling Image of the Day: The big diesel engine Jens Voigt
Running Workout 6: Ryan Whitley Edition
This is a workout that you can do on the treadmill. Ryan was nice enough to send it to me.
Total Time: About 60 minutes (including warm up/cool down)
i just got done with a pretty cool treadmill workout. I usually get bored running on one, but this i enjoyed.
Intervals will range from 5-20 minutes long with 5-10 minutes recovery between efforts. Recovery is easy running in your (zone 1) recovery zone. Use the top of your endurance run zone as your "redline" for these efforts.
5x5 mins at 6% grade, 1x5 at 1% grade....I did 5 minutes recovery in between each.
Thanks Ryan!
Total Time: About 60 minutes (including warm up/cool down)
i just got done with a pretty cool treadmill workout. I usually get bored running on one, but this i enjoyed.
Intervals will range from 5-20 minutes long with 5-10 minutes recovery between efforts. Recovery is easy running in your (zone 1) recovery zone. Use the top of your endurance run zone as your "redline" for these efforts.
5x5 mins at 6% grade, 1x5 at 1% grade....I did 5 minutes recovery in between each.
Thanks Ryan!
Saturday, January 1, 2011
Cycling Workout 12: Jam Out to the New Year Ride!
Today may not be the best day for a ride for some people given that New Eve usually does not translate into a good New Year's Day. However, if you are feeling up to it, here is a another cycling workout to add to your list. Also, the reason this is a 'resolution ride' is because you are resolving to get on your bike after a long night.
Total time: About 70 minutes
Warm-up:
-5-10 minutes
-5 x 1 minute in saddle x 1 minute out of the saddle run, level 5, 90-100 rpm
-add some tension, 3 minutes of 15 sec. in saddle x 15 sec. out of saddle run, level 5, 80-90 rpm,
Main Set:
Okay this is going to be easy/require no watch, thinking, keeping track of pace or anything...
1. Find five of your favorite songs
2. Each song needs to be about 4-5 minutes in length
3. Each song needs to have a nice chorus to it or at least a nice up tempo beat
4. For each song, when the chorus starts up, push hard at the chorus.
5. Alternate between flat and hills for each song (or whatever combination you want to use).
6. Do this for about 20-25 minutes (so about 5-6 songs depending on length)
-2 min. easy spin
On a flat road (90-100 rpm so relatively medium gear)...
- 15 sec. sprint x 45 sec. easy
- 30 sec. sprint x 30 sec. easy
- 45 sec. sprint x 15 sec easy
- 1 min. recover then repeat the above set once more.
Cool Down:
- 5 minutes of working in and out the saddle easy
- 5 minutes of cool down
And remember, best cure for a hangover is to drink lots of water!
P.S.
You guys may not feel like dealing with a lot of intervals, times, and numbers in general today. This workout is designed to just let you rock out to your favorite tunes and just go based on feel. For the pushes, try to get into race pace effort and follow the tempo of the song. For the sprints, go hard (above race pace/level 8-9). This workout is perfect for when you don't want to think about anything and just go (works on the road as well).
Total time: About 70 minutes
Warm-up:
-5-10 minutes
-5 x 1 minute in saddle x 1 minute out of the saddle run, level 5, 90-100 rpm
-add some tension, 3 minutes of 15 sec. in saddle x 15 sec. out of saddle run, level 5, 80-90 rpm,
Main Set:
Okay this is going to be easy/require no watch, thinking, keeping track of pace or anything...
1. Find five of your favorite songs
2. Each song needs to be about 4-5 minutes in length
3. Each song needs to have a nice chorus to it or at least a nice up tempo beat
4. For each song, when the chorus starts up, push hard at the chorus.
5. Alternate between flat and hills for each song (or whatever combination you want to use).
6. Do this for about 20-25 minutes (so about 5-6 songs depending on length)
-2 min. easy spin
On a flat road (90-100 rpm so relatively medium gear)...
- 15 sec. sprint x 45 sec. easy
- 30 sec. sprint x 30 sec. easy
- 45 sec. sprint x 15 sec easy
- 1 min. recover then repeat the above set once more.
Cool Down:
- 5 minutes of working in and out the saddle easy
- 5 minutes of cool down
And remember, best cure for a hangover is to drink lots of water!
P.S.
You guys may not feel like dealing with a lot of intervals, times, and numbers in general today. This workout is designed to just let you rock out to your favorite tunes and just go based on feel. For the pushes, try to get into race pace effort and follow the tempo of the song. For the sprints, go hard (above race pace/level 8-9). This workout is perfect for when you don't want to think about anything and just go (works on the road as well).
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