What's going on?! I hear it snowed up in the upper mid - west this past week and that means it's time to hit the indoor trainer! Wahhoooo!
We've come to the rescue with a new Spinervals workout for your consumption...Energize. This workout will target your aerobic and technique development, preparing you to ride more efficiently and faster next season.
The workout starts with a brief warm-up. Feel free to extend it based on your personal preference. Then we get right into some high cadence 'leg speed building' reps to activate those fast twitch muscle fibers and nervous system. Followed by some 'aerobic' intervals, we then go into an 'aerobic endurance' set whereby the resistance is higher and the cadence is lower... and the HR is allowed to rise into the lower end of 'zone 3' (the gray zone, as I call it). You'll then finish the workout with another high cadence set, pushing the envelop to the next level and striving to hit over 110 rpms without rocking and bouncing on the saddle. After a brief warm down (or cooldown), yer dun.
Watch the short video below of me explaining this workout 'live'.
Enjoy this aerobic/technique session. In our Spinervals DVD collection, similar workouts include Competition 8.0, 12.0 and 23.0/Workout A, among others.
Train smart!
Coach Troy
Enjoy!
Spinervals Key: Bg = Big front chain ring Sm = Small front chain ring 15 or other number = indicated cog on rear sprocket cluster Sec. Rest = recovery phase; soft pedaling Rpm = Revolutions per Minute/cadence LTHR = Lactate Threshold Heart Rate
Coach Troy has partnered with TrainingPeaks to deliver 8, 16 and 24 week training plans for popular endurance events from the 10K and the Marathon to the Ironman to The Leadville Trail 100 Mountain Bike Race! Click HERE to view and download the Coach's plans, including training programs designed for use specifically with the Spinervals Cycling Workout Series.
To order workouts similar to this, go to the Spinervals shopping cart by clicking HERE.
Consult your physician before doing this or any exercise program. This is an intense workout intended for experienced cyclists only. SPIN, Spinning, Spinner and Spinervals are registered trademarks of Mad Dogg Athletics, Inc.
Body Works MD
