Tag: Bike

January 17, 2019 – Bike

January 17, 2019 – Bike

BIKE

This week we will begin working on our Threshold efforts on the bike. Over the next few weeks we will gradually increase the duration of the sets as well as the total duration of work performed at Threshold effort.

Warm up:
4,3,2,1 warmup routine

Main Set:
6 sets of 5 mins @90-95% of FTP or HR. 3 minutes of easy spinning between sets.

35 minutes of total work @ Threshold effort

Cool Down:
At least 5 minutes of easy spinning followed by foam rolling

January 10, 2019 – Bike

January 10, 2019 – Bike

BIKE

Warm up:
4,3,2,1 warmup routine

5×10 seconds sprint, 90 seconds easy spin between

Main Set:
10 minutes Zone 2 – 70% of FTP
10 minutes Zone 3 – 80% of FTP
10 minutes Zone 2 – 70% of FTP
(10 minutes Zone 3) – optional

Cool Down:
At least 5 minutes of easy spinning followed by foam rolling

Note: When doing the Zone 2 intervals, throw in at least two 20 seconds power bursts. Space these bursts at least 90 seconds apart.

January 6, 2019 – Bike

January 6, 2019 – Bike

BIKE

Functional Threshold Power (FTP) Test:
Today we will be performing the FTP test to help us gauge our bike fitness and give us some performance data that we can use during future trainer workouts. In simple terms, the FTP is approximately the power output you can sustain for an all out race effort for one hour. This number can then be used to gauge your prescribed effort in future bike trainer workouts. There are several different ways you can perform this test. We will provide you with two that we like.

Option 1: 20 minute test
Following a good warm up (we suggest our 15 minute warm up routine), ride hard for 20 minutes. Record your power and/or HR during that 20 minute interval. Multiply your average power by 0.95 to get your approximate FTP.

Option 2: 2×8 minute test
Following a good warm up, ride hard for 8 minutes, followed by 10 minutes of easy spinning, followed by another 8 minutes hard. Record your power and/or HR during the two 8 minute efforts. Multiply your average FTP for the combined 16 minutes of hard effort by 0.9 to get your approximate FTP.

There are many articles on the web debating the accuracy and benefits of one test over the other. Different types of athletes may favor one test over the other. Our view is that either test will give you a benchmark from which to start training smarter and track progress. Pick a test you like and go from there. We will retest in about 6 weeks and track out improvement.

Got any questions about the test or how to use the results? Shoot us an email!

January 3, 2019 – Bike

January 3, 2019 – Bike

BIKE

For today’s bike workout we are going to try something a little different. We’re also going to introduce a new bike warm up routine that we think will be easier to memorize while effectively getting your body ready for the main workout.

Warm up:
4,3,2,1 warmup routine: This is a 10 minute warm up routine that is broken up into four segments. 4 minutes, 3 minutes, 2 minutes and 1 minute. For a longer warm up, start with 5 minutes and work your way down. Except for the last 1 minute, The last 30 seconds of each segment should be done at a high cadence (100+ rpm). Work your way starting in an easy gear and slowly increase the gears as you move through each segment. The last segment (1 minute) should be back in an easy gear.

Following the warm up routine:
5×10 seconds sprint, 90 seconds easy spin between

Main set:
3-4 sets: 8 minutes zone 2/3 20 jumping squats **every 8 minutes transition to run shoes and perform 20 jumping squats, then transition back to bike shoes and back on the bike**

Cool down:
Give yourself at least 5 minute of easy spinning at the end of the workout

December 26, 2018 – Run/Strength

December 26, 2018 – Run/Strength

RUN

The first week of our Build cycle is our testing week. For our run workout this week we will be doing the Maximum Aerobic Function (MAF) test. The MAF test is a great way to objectively measure your aerobic progress and can be performed with any exercise except weight lifting. 

To perform the test, you must first obtain your maximum aerobic heart rate with the help of the 180 Formula.

The 180 Formula

To find your maximum aerobic training heart rate, there are two important steps.

  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:

a)  If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.

b)  If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.

c)  If you have been training consistently (at least four times weekly) for up to two years without any of the problems in (a) and (b), keep the number (180–age) the same.

d)  If you have been training for more than two years without any of the problems in (a) and (b), and have made progress in competition without injury, add 5.

For example, if you are 30 years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).


While working out at that heart rate, determine your walking, jogging or running pace—the time that it takes you to cover a certain distance—in minutes per mile, cycling speed in miles per hour, or repetitions (such as laps in a pool over time), and make a note of it. This is the parameter you will test for improvement later on.

The MAF Test should indicate faster times as the months go by. This means the aerobic system is developing and you’re burning more fat, enabling you to do more work with the same effort. Even if you walk or run longer distances, your MAF Test should show the same progression of results, providing you heed your maximum aerobic heart rate.

Warm up:
10 minutes EASY jogging followed by dynamic stretches

Main set:
5 miles at your prescribed MAF heart rate. Record your time every mile so we can keep track of your progress as we repeat the test in the future.

Strength

Warmup 

Every 5mins Complete the Following x 3 Sets Row 400m
16 russian Step Ups (24/20″)
7-10 Knees to elbow 

*5mins should be sufficient time to complete the work without pushing too much. If it is not then please scale back the distance of your row. 

A) Box Step Down and up

3×8 – each leg. try to hold a kettlebell or dumbbell in the front rack and just tap the ground, don’t stop

B1) Jefferson curl

3×8, @5151 rest 30 seconds 

B2) Pendlay Row 

3×8-10 hold 2 seconds at top, rest 60 seconds heavier than last week

C) toes to bar

50 reps for time (70 if you can do more than 10 unbroken)