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- FREE Spinervals Workout of the Week by Coach Troy
Download this FREE overview of Fat Burning 101.
Training the body to utilize fat more effectively as a source of fuel helps 'spare' the use of muscle glycogen. You begin to do this early season when establishing your base by doing lower intensity heart rate and power training in zones 2-3. This workout will aid you in...
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- FREE Spinervals Workout
Periodically, we'll be posting FREE Spinervals Workouts for your training pleasure! These workouts are all proven effective over 15 years and the hundreds and hundreds of people I've trained at my classes over those many years. Simply print this workout, laminate it and do it! And for the 'real thing', you can also purchase one of the Spinervals Cycling series training DVDs for that extra bit of motivation. And for a real KICK IN THE PANTS, attend a LIVE session with me as I travel throughout the country and possibly to your neck of the woods!
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- FREE Spinervals Workout of the Week by Coach Troy
This workout combines skill development with tempo work, an ideal training session in under an hour. The high cadence work needs to be done under control without excessive bouncing around on the saddle. The more you practice, the better you'll become at smooth and efficient pedaling. The tempo work needs to be done just near or at your Lactate Threshold heart rate effort (or power). The key here is to get into a rhythm that's sustainable. Finish this workout feeling 'worked' , but not wiped out. An aerobic base (Zone 2) workout would be ideally suited for the following day of training as found in Spinervals 28.0...
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- FREE Spinervals Workout of the Week by Coach Troy
UltraConditioning is not the way to describe your shampoo... rather, it's the most intense and time effective way to train indoors combining competition style interval training on the bike with strength and conditioning training off the bike! We have 5-DVDs in our UltraConditioning Series since the early 2000's. To learn more, see sample video and...
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- FREE Spinervals Workout of the Week by Coach Troy
Taking a seasonal approach to your indoor training is a key to successful racing 'in-season'. While doing hard intervals every workout can be fun and make the time fly by faster, the competitive triathlete and cyclist needs to mix training intensities in measured doses in order to achieve the best result on race day...
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- FREE Spinervals Workout of the Week by Coach Troy
Download this FREE overview of Spinervals 18.0 - Aero Base Builder III, part of the Spinervals Competition Training Series.
Aerobic energy system development is a key to success in endurance sports competition. Many athletes neglect the lower intensity 'aerobic intensity' training in favor of harder, moderate workouts each and every day. While this method does improve fitness in the short term, it also limits one's potential to perform even better in the long term.
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- FREE Spinervals Workout of the Week by Coach Troy
Aerobic/Technique Workout | Ladder Set A - Periodically, we'll be posting FREE Spinervals Workouts for your training pleasure! These workouts are all proven effective over 15 years and the hundreds and hundreds of people I've trained at my classes over those many years. Simply print this workout, laminate it and do it! And for the 'real thing', you can also purchase one of the Spinervals Cycling series training DVDs for that extra bit of motivation. And for a real KICK IN THE PANTS, attend a LIVE session with me as I travel throughout the country and possibly to your neck of the woods!
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- FREE Spinervals Workout of the Week by Coach Troy
If you are strapped for time and have only 40-50 minutes to finish your workout, we have one just for you. This Spinervals workout focuses on a couple areas of your fitness, including your pedaling skill development and lactate threshold. Similar to Spinervals 35.0 and 38.0 in the Spinervals Video series, this session will boost your fitness while also making you more efficient on the bike, saving energy while riding faster. I recommend that you do this workout once or twice per week (or workouts like it) during the winter months as winter is a key time to focus on your technique and leg speed development...
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- FREE Spinervals Workout by Coach Troy
Aerobic/Technique Workout | Energize! - Periodically, we'll be posting FREE Spinervals Workouts for your training pleasure! These workouts are all proven effective over 15 years and the hundreds and hundreds of people I've trained at my classes over those many years. Simply print this workout, laminate it and do it! And for the 'real thing', you can also purchase one of the Spinervals Cycling series training DVDs for that extra bit of motivation. And for a real KICK IN THE PANTS, attend a LIVE session with me as I travel throughout the country and possibly to your neck of the woods!
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keep reading
- FREE Spinervals Workout by Coach Troy
Periodically, we'll be posting FREE Spinervals Workouts for your training pleasure! These workouts are all proven effective over 15 years and the hundreds and hundreds of people I've trained at my classes over those many years. Simply print this workout, laminate it and do it! And for the 'real thing', you can also purchase one of the Spinervals Cycling series training DVDs for that extra bit of motivation. And for a real KICK IN THE PANTS, attend a LIVE session with me as I travel throughout the country and possibly to your neck of the woods!
. . .
keep reading
- FREE Spinervals Workout by Coach Troy
Aerobic/Technique Workout | Motivate! - Periodically, we'll be posting FREE Spinervals Workouts for your training pleasure! These workouts are all proven effective over 15 years and the hundreds and hundreds of people I've trained at my classes over those many years. Simply print this workout, laminate it and do it! And for the 'real thing', you can also purchase one of the Spinervals Cycling series training DVDs for that extra bit of motivation. And for a real KICK IN THE PANTS, attend a LIVE session with me as I travel throughout the country and possibly to your neck of the woods!
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- Part II of II: Performance Assessment Cardio Point Test at Life Time Fitness
- My Performance Assessment Experience and Results
by Coach Troy Jacobson
In part one of this two part series, I went over some of the history, from my personal perspective, of performance testing. In this section, I'll go over my experience from an actual test and let you know what you can expect from a Performance Assessment at Life Time Fitness.
It's important to know that both members and non-members of Life Time can get a test, known internally as a Cardio Point Assessment. The member can schedule an appointment at the Fitness Services desk on the second floor and the non-member simply needs to call their nearby Life Time Fitness and ask for the Metabolic Specialist to schedule a convenient test time.
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- FREE Spinervals Workout of the Week by Coach Troy
Variety is the spice of life! Here's a short Spinervals workout designed to give you a great workout while hitting the key components of competitive cycling development of skill, strength and power. Give it a shot....
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- FREE Spinervals Workout of the Week by Coach Troy
As winter approaches, many athletes are transitioning from the competitive season to the post season. While training volume and intensity can decrease as part of the post season "recovery" phase, focus on technique and aerobic base development should not. Here's a good aerobic base/ technique workout to incorporate into your weekly plan....
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- LESSON: HOW TO USE THE SPINERVALS CYCLING SERIES, PART II
by Coach Troy Jacobson
In the first 'Lesson' on how to use the Spinervals Cycling Series, I went into some background of the Series and offered an example of a basic rotation or program. In this article, I'd like to address a few more details regarding the Spinervals Series and give you some more insights on how to incorporate them into your winter training program, especially during the month of December and into January.
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- THE SPINERVALS CHALLENGE!
Join us at LIFE TIME FITNESS IN CHANHASSEN, MN on SUNDAY NOVEMBER 8TH for a GREAT WORKOUT and to star in a Spinervals Video! HURRY! Space is limited to get your riding buddies together and register TODAY!
Attention all Cyclists, Triathletes and Fitness Enthusiasts in the TWIN CITIES!
On Sunday, November 8th, Coach Troy and the production crew at Lifesports, Inc. will be taping a NEW addition to the Spinervals Competition Series to be released in the first quarter of 2010 for International Distribution. These will be new "Community Spinervals" workouts where we feature athletes and clubs from throughout a specific region. If you live in the Twin Cities, we hope you can join us. Sign Up Today!!
Registration closes at 12 p.m. CST on Saturday, 11/7.
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- About Coach Troy
Since he started coaching endurance athletes back in 1992, Troy Jacobson has been widely considered one of the top coaches in the United States for single sport and multisport athletes alike. His success has helped to revolutionize multisport coaching and has brought the profession of 'online coaching' to an unprecedented level of acceptance. . . .
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- Flax -- the Miracle Seed
by ILANA KATZ MS, RD, CSSD
The science of nutrition has so much to offer and when buzz words stick around for more than a few months, we know its worth investigating the empirical evidence behind the buzz. Flaxseeds is one of those that has been around for sometime now, and most people are getting them in some form or another if they are conscious of healthy eating by any measure. Studies show that flaxseed may help fight everything from heart disease and diabetes to even breast cancer . . .
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- Coach Troy's Ride Power File
September 29, 2009
Training with a power meter is a great way to take the guess work out of 'how hard' or 'how much' you're doing on the bike. Simply put, a weight lifter wouldn't do the bench press without knowing exactly how much weight is on the bar and how many sets and reps they are aiming to complete... or workload in a given workout. In that same vein, a cyclist produces work in the measurable from of watts (power) when they ride a bike. . . .
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- Swim, Bike, Run & Yoga
By Karen Dubs
You've been hearing about all the great benefits of yoga and want to add it to your triathlon training, but where do you start, and how do you fit it in to your already packed training schedule?
Yoga can increase your flexibility, strength, and balance which can help prevent...
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