September 15, 2019

SUNDAY 9:30 AM

CYCLING (stationary trainer)

Warm up
 – 15 min @ 3 – 5 RPE – 80-100 rpm

1 min @ 6 – 8 RPE 
From slow (10-12 MPH) roll, accelerate to 110 rpm, and hold until the minute is over.

Recovery – 5 min @ 6 – 7 RPE (170 watts)

Repeat 1 minute / 5 minute intervals until failure (7 intervals)

Cool Down
10 min @ 3 – 5 RPE

NOTE:

AM Body weight 171.5 lbs

September 14, 2019

SATURDAY 11:00 AM

CYCLING (stationary trainer)

Warm up
15 min @ 3 – 5 RPE
60-100 rpm

15.0 sec @ 6 – 8 RPE – 135-200 rpm 
Ramp up to and hold 135 rpm+ for 15 seconds. Try and increase while staying steady. In a small gear.

Recovery 10 min @ 6 – 7 RPE

Repeat 15 second and 10 min intervals x four

Cool Down – 10 min @ 3 – 5 RPE

Note:
AM Body weight 172.5 lbs

September 12, 2019

THURSDAY 9PM

CYCLING (trainer; 70 mins)

Warm up
 – 15 min @ 3 – 5 RPE
 60-100 rpm

15.0 sec @ 6 – 8 RPE – 135-200 rpm 
Ramp up to and hold 135 rpm+ for 15 seconds. Try and increase while staying steady. In a small gear.

Recovery 10 min @ 6 – 7 RPE

Repeat 15 second and 10 min intervals x four

Cool Down – 10 min @ 3 – 5 RPE

August 4, 2019

SUNDAY -1100

CYCLING (stationary rollers)
43 minutes rolling accelerations

Warm up
 15 min @ 3 RPE
 80-100 rpm
1 min @ 6 RPE 
From slow (10-12 MPH) roll, accelerate to 110 rpm, and hold until the minute is over
Recovery 
5 min @ 6 RPE
Repeat 1’/5’ intervals for 3 sets
Cool Down
 10 min @ 3 RPE

NOTE:

  • These are great for building to the efforts to follow moves in races, or make the moves. Full recovery between efforts.
  • recorded highest 1 min power over past two seasons during second interval

July 23, 2019

TUESDAY – 4 AM

CIRCUIT x 4
Push up – 10reps
Pull up – 8r
KB Snatch – 32 kgs  x 10r (5/5)
Chin up – 8r
Standing Ab wheel x 3r

1.5 mile walk (+40  lbs weight vest)

TUESDAY 5PM

CYCLING (resistance rollers)
30″ on 2:30″ off
1 hour 8 mins

Warm up
 15 min @ 80-100W Active Recovery

30.0 sec @ 260-280Watts Maximal Efforts
02:30 @ 160-200W
 Tempo-Threshold Intervals

Repeat x 3

Recovery 
8 min @ 100-120W Active Recovery-Endurance

30.0 sec @ 260-280W Maximal Efforts
02:30 @ 200-220W Threshold Intervals-Maximal Efforts

Repeat x 3

Recovery 
8 min @ 100-120W Active Recovery-Endurance

30.0 sec @ 260-280W Maximal Efforts
02:30 @ 200-220W
 Threshold Intervals-Maximal Efforts

Repeat x 3
Cool Down 
10 min @ 80-100W 
Active Recovery

NOTE

  • AM Body weight – 173.5 lbs
  • 3rd highest 5 min power 2019
    2nd highest 10 min power 2019
    Increased VO2 max