| As I type this it is only a couple of months until Spring. If | | | | second interval as hard as you can aiming for 100 |
| you want to be at your best for next season you | | | | rpms in a hard gear) |
| better be training now. You may have had a bit of lay | | | | 10 minute cool down |
| off over the holidays but it's time for full speed ahead. | | | | Total Workout Time: 49 minutes |
| It takes more than just cardiovascular fitness to go | | | | Bike Workout 2 - Muscular Endurance |
| fast on a bike. It doesn't matter how strong your legs | | | | With this muscular endurance ladder you will do the |
| are if you can't get the power to the pedals. The | | | | shorter intervals in a harder gear than then longer |
| whole system has to be strong to go fast and no | | | | ones. Choose the gear and trainer resistance that |
| fatigue over the long haul. | | | | feels like a 8 / 10 for each effort. Your heart rate will |
| This week I'm going to post the Intermediate plan for | | | | be up and your legs will burn. After your last 4 minute |
| those who ride regularly but haven't done rides or | | | | interval just do a 10 minute cooldown rather than the 4 |
| races over 60 km this season. If you want to make | | | | minute recovery and then the 10 minute cooldown. |
| fast progress, you need synergy. Workouts that hit | | | | 15 minute Warm-up |
| more than one system at a time so you see | | | | 2 Sets of: |
| maximum progress. | | | | 5 seconds hard / 5 seconds easy |
| To do these workouts you need a bike trainer or spin | | | | 10 seconds hard / 10 seconds easy |
| bike, a pair of dumbbells and an inflatable exercise ball. | | | | 30 seconds hard / 30 seconds easy |
| And you know the Drill: | | | | 1 minute Hard / 1 minute Easy |
| Consult with your doctor before undertaking any | | | | 2 Minutes Hard / 2 minutes Easy |
| exercise program | | | | 4 Minutes Hard / 4 minutes Easy |
| (most people who have a adverse reaction to hard | | | | 10 minute Cooldown |
| exercise have an underlying medical condition that | | | | Total Workout Time: 52 minutes |
| went undetected) | | | | Bike Workout 3 - Time Trial Intervals |
| The Speed Factory Crash Training Plan consists of on | | | | With these intervals you need a bike computer that |
| the bike workouts that can be done inside or out | | | | has distance and time or a trainer that records this |
| depending on weather and 3 weekly Cross Training | | | | information. This is based on distance not time. You |
| Workouts off the bike. You make quicker gains from | | | | are aiming to cover the distance as fast as you can |
| working harder rather than longer so the focus is on | | | | so the faster you go the shorter the workout but the |
| quality intervals. The plus is that the bike portion of the | | | | more load you will get. Use the same resistance |
| workouts is a total of around 3 hours per week | | | | setting on your trainer each time so the load is |
| including your warm-up and cooldown. | | | | repeatable each workout. |
| Bike Warm-Up - 10-15 minutes of spinning with 3 X 20 | | | | 15 minute warm-up |
| second hard efforts to kick in the lactate clearing | | | | 3 X 5 km time trial / 4 minute recovery between |
| process. | | | | efforts |
| Cross Training Warmup | | | | 10 minute cooldown |
| 3 rounds | | | | Total workout time: Approx. 60 minutes |
| 15 Squats | | | | Cross Training Workouts |
| 30 Seconds per Leg - Sampson Stretch | | | | With the cross training workouts, time them. Aim to get |
| 10 Halos per direction | | | | the workout done as fast as possible while maintain |
| 5 pushups | | | | good exercise form. You will be breathing heavy and |
| 10 Trunk Rotations | | | | your muscles will burn but this is the aim of these |
| Stretching/Yoga | | | | workouts. Full body exercise with lots of lactic acid, |
| Stretch after every workout. Look up the Yoga Series | | | | oxygen debt and muscle activation stimulates the |
| called Sun Salutation to incorporate after your | | | | body to increase production of growth hormone and |
| workouts to keep the muscles loose and speed | | | | testosterone which helps with fat burning and |
| recovery. | | | | recovery. |
| Intermediate Program | | | | Workout 1 |
| This includes 3 Bike Workouts and 3 Cross Training | | | | 3 Rounds |
| Workouts. You can do a bike workout and then your | | | | 10 Pushups |
| cross training on the same day or you can do bike one | | | | 20 Sumo Deadlift High Pulls w/ dumbbells |
| day and cross train the next. Aim to give 48 hours | | | | 30 Dumbbell Swings |
| between cross training workouts. | | | | Workout 2 |
| Sample Week | | | | 3 rounds |
| Monday - Bike Workout | | | | 20 Thrusters w/ Dumbbells |
| Tuesday - Cross Training | | | | 20 Russian Twists per side (10 lb dumbbell) |
| Wednesday - Bike workout | | | | 10 pullups or body rows |
| Thursday - Rest | | | | 10 Burpees |
| Friday - Bike and Cross Training | | | | Workout 3 |
| Saturday - Rest | | | | 3 rounds |
| Sunday - Cross Train | | | | 15 Manmakers w/ dumbbells |
| You can juggle it how ever you like as long as you get | | | | 15 Lunges per leg |
| the work in and don't do all three workouts back to | | | | 30 Dumbbell Swings |
| back. | | | | Overview |
| Bike Workout 1 - Speed and Cardio | | | | Do each workout once a week for the next four |
| 15 min warm-up | | | | weeks. Drink lots of water, eat natural foods and get |
| 3 X 6 intervals of 10 second hard / 10 second easy / | | | | lots of sleep.. If you find yourself feeling really tired |
| 2 min easy riding between sets (rev up to a cadence | | | | after a few weeks, take 2-3 easy days to allow the |
| of 100 rpms in a hard gear) | | | | body to recovery. With these workouts you get as |
| 2 min easy recovery | | | | much out of them as you put into it. Work hard and |
| 6 X 30 seconds hard / 90 seconds easy ( do each 30 | | | | you will see results. |