Tag: Bike

May 19, 2018 – GNT race prep

May 19, 2018 – GNT race prep

FINAL RACE PREP

With one day until raceday we will use today to make sure our gear is prepared for the race. Today’s workout will be a short Bike/Run brick just to make sure everything is working as it should.

Bike

20-30 minutes of continuous riding.

followed by:

10-15 minutes of easy running. Throw in a couple 50 yard strides to get the feel of a faster pace but that’s it. Nothing hard in today’s workout.

May 16, 2018 – GNT Bike

May 16, 2018 – GNT Bike

Bike/Run brick 

This week’s bike workout is slightly shorter than last week and will once again include a short run following the ride.

Warm up:

Make sure you complete the full bike warmup found at akathlete.com/warmups

 

Main Set:

40 minutes of continuous riding at a comfortable pace.

During the 40 minutes aim for 5, one-minute intervals where you push the pace to your GNT race pace effort. A gradual hill is a great place to do this.

Immediately following the 30 minutes on the bike, transition to your running gear and run 15 minutes at a comfortable pace. The first few minutes (or longer!) are going to feel uncomfortable but this is normal. Keep your turnover high and stay light on your feet. Try to minimize your transition time into running shoes to mimic race-like conditions.

Cool Down:

5-10 minutes of easy jogging or walking

Notes: If you tend to ride in a higher gear and a low cadence, gear down to an easier gear as you get ready to come into your transition and spin at a higher cadence. This will help you feel more comfortable as you transition to the run. This workout is also a great opportunity to practice your race day nutrition. Be sure to stay hydrated on the bike and if needed take a energy gel towards the end of your bike. Don’t hesitate to send us an email if you need raceday nutrition advice!

May 12, 2018 – GNT Strength/Bike

May 12, 2018 – GNT Strength/Bike

Prioritize strength today if you can, but try to get an easy spin in as well. Since we are in Peak week we are going to cut back a bit of volume for the racers. (i will specify what to skip) If you are not racing GNT feel free to do the whole workout.

Warmup

5-10 minutes bike/row/easy jog then:

4 Sets – Control, focus, isolation!

From the bottom of a lunge (half kneeling) – 8 dumbell press/.arm
rest 15sec
10 glute bridges + 20 second glute bridge hold (big butt sqeeze!)
rest 15sec
30 sec SidePlank
rest 30sec

Strength

***RACERS SKIP THIS***

4 sets:
Deadlift x 5 reps

ADD 5-15lbs to each set from last week. Pause for 2 seconds at the knee and lower for 3 seconds. has heavy as perfect form and tempo will allow (these are working sets so warmups with lighter weights dont count)

Bulletproof

4 sets:
Bulgarian split squat x 8 reps (2 seconds down, control up) – add weight from last week
rest 45 seconds
Pullups x 6 reps (@3112 – 3 seconds down, 1 in bottom, 1 up, 2 second hold at top) – add weight if tempo is too easy
Rest 45 seconds

Extra Credit

15min mobility focus – today get your thoracic spine and you hips with a roller/lacrosse ball

Bike

Recovery spin today if you need it – if you can get outside on an easy bike or hike go for it.

10 minute warmup
4 sets of 9 minutes (5 minutes easy, 4 minutes at race pace)
5 minute cooldown

Practice transitions from bike to run shoes, putting on your race bib etc..

May 9, 2018 – GNT Bike

May 9, 2018 – GNT Bike

Bike/Run brick 

This week our bike workout will include a short run following the ride.

The weather has been unpredictable the past few weeks, but if possible try to get this workout done outside. There is no substitute for riding outside and working on your bike handling skills.

Warm up:

Make sure you complete the full bike warmup found at akathlete.com/warmups

Drills:

Single leg pedaling 3×30 seconds each leg (only perform if doing workout on a trainer)

Main Set:

45 minutes of continuous riding at a comfortable pace.

During the 45 minutes aim for 4, one-minute intervals where you push the pace. A gradual hill is a great place to do this.

Immediately following the 45 minutes on the bike, transition to your running gear and run 20 minutes at a comfortable pace. The first few minutes (or longer!) are going to feel uncomfortable but this is normal. Keep your turnover high and stay light on your feet. Try to minimize your transition time into running shoes to mimic race-like conditions.

Cool Down:

5-10 minutes in an EASY gear

Notes: If you tend to ride in a higher gear and a low cadence, gear down to an easier gear as you get ready to come into your transition and spin at a higher cadence. This will help you feel more comfortable as you transition to the run. This workout is also a great opportunity to practice your race day nutrition. Be sure to stay hydrated on the bike and if needed take a energy gel towards the end of your bike. Don’t hesitate to send us an email if you need raceday nutrition advice!

May 2, 2018 – GNT Bike

May 2, 2018 – GNT Bike

Bike (optional brick)

This week we will continue getting comfortable with time in the saddle.

The weather has been poor the past week, but if possible try to get this ride done outside.  Find a route that has a wide shoulder that has preferably had the gravel on the road swept. A couple suggestions include the bike path to Eagle River, The road into Kincaid park and the Sand lake area, The western end of Northern Lights and the area around Hood Lake.

Warm up:

Make sure you complete the full bike warmup found at akathlete.com/warmups

Drills:

Single leg pedaling 3×30 seconds each leg (only perform if doing workout on a trainer)

Main Set:

60 minutes of continuous riding at a comfortable pace.

During the 60 minutes aim for 6, one-minute intervals where you push the pace. A gradual hill is a great place to do this.

(Optional) If you are feeling up for it and have the ability to stash your bike, follow the 60 minutes on the bike with 10 minutes of easy jogging. Try to minimize your transition time into running shoes to mimic race-like conditions.

Cool Down:

5-10 minutes in an EASY gear