That's right, training has begun. The goal is 7 hours which is a cross between weights and saddle time. I am not going to count my time snowboarding, even though it's a great workout. I may count a couple hours if I should board over 6 hours, which is common.
Base period focuses on Speed workouts, here's this weeks workout:
Monday: Gym Workout: Chest workout and cross training cardio (Basketball).
Tuesday: Merry Christmas
Wednesday: Gym Workout: Triceps and Biceps. Cross train cardio (Basketball): 2 hours total.
SPIN-UPS: Bike on trainer. Set to light resistance then every 5 minutes, spin up to max cadence and hold for 30 seconds. Max cadence is as fast as you can without bouncing. Do this for 45 minutes.
Thursday: OFF
Friday: Gym Workout: Legs, Back and Shoulders workout. Cross cardio (basketball): 2 hours total.
ISOLATED LEG: Bike on trainer. Put one leg on pedal and pedal at 80-100 rpm until your leg is fatigued, then switch legs. Focus on pedal technique. Repeat 2 times.
FIXED GEAR: Using a gear appropriate to your strength (using small chain ring and largest COG) so you can pedal at 90 rpms. Stay in HR Zone 2. Do this for 20 minutes.
Saturday: No Gym. Bike on trainer. Do an easy ride for 1 hour (boring)
Sunday: No Gym. Bike on trainer. Do an easy ride for 1.5 hours (very boring).
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