Tag: Bike

March 21, 2019 – Bike

March 21, 2019 – Bike

BIKE

Warm up:
10 minute warm up (4,3,2,1 routine)

Main set:
1 min @ 105% FTP
10 min @ 90-95% FTP
1 min @ 105% FTP
5 mins EASY
1 min @ 105% FTP
10 mins @ 90-95% FTP
1 min @ 105% FTP
5 mins EASY
8 mins @ 90-95% FTP

Cool down:
5-10 mins EASY

Optional:
Skip 5-10 min EASY cool down. 15-20 min run off bike. Keep cadence high and settle into your rhythm


March 14, 2019 – Bike

March 14, 2019 – Bike

BIKE

This weeks trainer session is an Over Unders FTP workout:

Warm up:
4,3,2,1 warm-up routine

Main set:
3 min @ 95% FTP, 3 min @ 105% FTP, 3 min @ 95% FTP
10 mins @ 65% FTP
3 min @ 95% FTP, 3 min @ 105% FTP, 3 min @ 95% FTP
10 min @ 65% FTP
5 min @ 95% FTP

Cool down:
5-10 min EASY

March 7, 2019 – Bike

March 7, 2019 – Bike

BIKE

Adding some intensity to build on last weeks threshold workout

4,3,2,1 warmup routine

2 min @ 105% FTP
10 min @ 90-95% FTP

3 min EASY recovery spin

3 min@ 105% FTP,
9 min @ 90-95% FTP

3 min EASY recovery spin

4 min @ 105% FTP
8 min @ 90-95% FTP

5-10 min EASY cool down

(36 working minutes)

March 3, 2019 – Bike/Strength

March 3, 2019 – Bike/Strength

BIKE

10 minute warmup

4-5 x 3 minutes zone 5
(3-minute recoveries). Stay seated on each. 60-70 rpm.

Then ride 20 minutes in the heart rate 3-4 zones

———

Strength @ 5pm – CrossFit Northern Exposure. $5 drop in.

Continuing our progressions this week (3rd week)

Warmup:
Back foundations (follow along)

A1: RNT Reverse lunge
4 x 6-8 (Front rack KB this week)
rest 60
A2: Pullup
4 x 5 – increase weight or use a smaller band
Rest 60

Bulletproofing:
3-4 rounds:
10 Trap 3 raise
20 KB Deadbug
10 step downs
Suitcase carry (heavy)

Episode 16 – Amber Stull

Episode 16 – Amber Stull

You would be hard pressed to go to any race in Alaska and not see or hear of Amber Stull. A force to be reckoned with – but a kind soul – she has dominated the triathlon (and other) race circuit for years. Multi-year Gold Nugget Champion, multiple time Triathlete of the year, and (this past weekend) 2019 Little Su 50k champ.

We loved sitting down with Amber and chatting her history, what inspires her, and how she trains. Currently her and her husband own Chain Reaction Cycles and are building a great community and team. Make sure you visit them and check out some of the best bikes in the business (9zero7). Amber also does bike fits and teaches pilates and you can let her fit you or coach you – just let either her or us know!

Amber – https://www.instagram.com/astullalaska/
Chain Reaction – https://www.chainreactionalaska.com

Gold Nugget – http://www.goldnuggettriathlon.com