November 5th, 2017 – Bike/Strength

November 5th, 2017 – Bike/Strength

Supplementary Strength

Remember, only 2 strength workouts this week. If you did this workout Friday, don’t repeat today.

5 sets of:
Deadlift x 5 reps – same weight as last week, but slow down the tempo to 3 seconds down. MANDATORY one-one thousand, two-one thousand, three-one thousand…
rest 60 seconds
Mountain climbers x 30 reps – 1 second hold with your knee close to your chest.
rest 60 seconds


Four sets of:
L-Seated Dumbbell “Z” Press x 8-10 reps – 2 seconds down (increase weight from last week)
Rest 60 seconds
Death March x 20 steps – 2 seconds down, go heavy!
Rest 60 seconds
Single Arm Farmers Carry Walk x 50-75m each arm (Target 45 seconds each arm, go heavy! – can march in place if limited on space)
Rest 60 seconds

Supplementary bike

Warm up: 15 min warm up routine

Workout: 20-40 mins of work: similar to a previous workout with slightly more work in Zone 2, we will once again be playing with cadence and low intensity zones to get you familiar with different intensities, zones and cadences.

2-4 rounds of:

2 mins @ Zone 1 spinning at high cadence 90-95 rpm

6 mins @ Zone 2 between 80-90 rpm

1 minute at Zone 3 between 70-80 rpm

15 seconds @ Zone 5 power intervals – out of saddle

45 seconds @ Zone 3

Cool down: 10 mins Zone 1 cool down.

Notes: As you transition from Zone 2 to Zone 3, bump up the gearing to get into that lower cadence range. Remember, Zone 3 is not an all out sprint but a pace/intensity that you should be able to hold for one hour at race effort. Zone 5 is your power interval in a high gear. It should feel like you are mashing the pedals – we are recruiting more motor neurons with these hard efforts.