April 21, 2018 – Strength/Bike

April 21, 2018 – Strength/Bike

Ok team, getting strong will drive a lot of benefits as we look to compete in endurance events or if we just like being active in general. Today we have some pulling from the floor *deadlift* to try and load up our posterior chain.

Strength (NEED TO UPDATE!)

Warmup x 10 minute – bike, row, run


4 rounds for quality, steady movement

Side plank 30 seconds/side
Single leg glute bridge x 10 reps/side
birddog x 10 reps/side


4 sets

5x Clean Grip Deadlift – ADD 10 LBS TO LAST WEEK

Pause for 1 second at your shins, at your knees, and then at mid thigh, then finish the deadlift by standing tall. Return the bar to the floor with a 2 second negative. Shoot for a weight that allows good form but feels just a bit challenging. These are 4 working sets of deadlift, so warm up to your weight with 4-5 sets then start counting. If you are new to deadlifting, perform 5 sets of 10 reps at a lower weight, something that feels relatively easy


3 sets, rest 60 seconds between movements

12 x DB push press – moderate weight

12 x air squats with dumbells on shoulders, 2 second negative

12 x pullup – use a band to get these unbroken if you cannot do them strict


Use this bike as a recovery if you already did strength. You could also do it after the strength workout if you are up for it. With the weather warming up the objective of today’s workout is the run off the bike. These workouts where you perform two (or three) of the disciplines back-to-back are referred to as brick workouts. We will begin to incorporate more of these into our training sessions as we get closer to raceday

Bike outside for approx. 60 minutes. Feel free to push a bit harder on the hills, but have fun and enjoy.

Followed by a quick transition to run gear and 10 minutes of running at a comfortable pace.

If on a trainer:

45 minutes easy riding @ 85-90 RPM followed by quick transition to running shoes + 10 minutes of running at a comfortable pace