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trainer workout

Gain Fitness and Burn off Holiday Cookies with this Holiday Workout

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Gain Fitness and Burn off Holiday Cookies with this Holiday Workout

Here in Colorado, our winter weather is sometimes not conducive for a big 'burn lots of calories' ride before eating a holiday dinner. For those that like to ski and/or play in the snow, winter weather is great for them. For those of us who prefer to ride our bikes over the holidays, snow and cold is not so great. The good news is you can have your pie and eat it too, thanks to a high quality trainer workout. Done properly, this workout is 75min with an Intensity Factor of .83. The interval part of the workout is 40min with an IF of .91-- as hard as your local crit race. You'll work on your aerobic engine with tempo bursts, anaerobic power with 8 VO2 intervals, and your leg speed with cadence drills.

All in all, the perfect workout for a Holiday morning.

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Tempo Bursts and VO2 intervals- Trainer workout

Warm-up

10 min zone 2- 90+ rpm 3min tempo 2 min rest 2x1min fast pedals (100+rpm) to get the legs going- 1min RBI- rest between intervals 2min rest -Main Set- 1x15 min TEMPO (zone 3) with 10sec bursts every 2 min- a burst is a mini seated high cadence sprint

5min rest

8x1min high VO2- 1min off

Finish with 5min tempo at 85-95 rpm

Cool down 10-15min

Foam roll, stretch, shower, eat.

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Happy Holidays from ALP Cycles Coaching!

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Black Friday- a T.R.U.M.P Workout

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Black Friday- a T.R.U.M.P Workout

Looking to burn off some of your holiday eating and get fit at the same time? This workout is for you. A throwback to a blog post we did last year- The TRUMP workout. 

No matter how you voted, how happy or unhappy you are about it, Donald Trump is our new President. 

Here at ALP Cycles Coaching, we decided to use this opportunity to create a new workout. Just like President Elect Trump, this workout will take you by surprise, kick some ass, then leave you feeling mentally and physically drained. 

We present to you our T.R.U.M.P workout. 

T- Tempo

R- Race Winning Interval

U- Under/Overs

M- Muscle Tenson Interval

P- Push-ups

Warm-up for 20-30min and include 4x1min 100+rpm intervals to wake up your legs. 

Main Set-

8 minutes at Tempo (zone 3) 95+rpm 

2 minutes rest

3:40 minute RWI at VO2 (zone 5)- Start with a 10 second sprint and keep drilling it for 20 more seconds. Then, settle in at VO2 (zone 5) for 3 minutes. Finish with an out of the saddle 10 second sprint like you are sprinting for the finish line of your 'A' race. 

3 minutes rest

6 minutes of Under/Overs. For 6 minutes, alternate 1 min at Tempo, 1 minute at VO2.

2 minutes of rest

5 minutes of MTI at Sweet Spot (Zones 3/4)- aim for 60-70rpm. Keep your upper body calm, relaxed, and core tight.

1 minute rest and then get off your bike and 

30 seconds of Push-Ups. 

Get back on your bike, rest and recover. Still feeling peppy? Then do a second set. 

Cool down for 15-20min, foam roll, stretch, and drink recovery drink (we like Breakthrough Nutrition's NBS recovery drink). 

Happy training!

 

 

 

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T.R.U.M.P Workout

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T.R.U.M.P Workout

No matter how you voted, how happy or unhappy you are about it, Donald Trump is going to be our new President. 

Here at ALP Cycles Coaching, we decided to use this opportunity to create a new workout. Just like President Elect Trump, this workout will take you by surprise, kick some ass, then leave you feeling mentally and physically drained. 

We present to you our T.R.U.M.P workout. 

T- Tempo

R- Race Winning Interval

U- Under/Overs

M- Muscle Tenson Interval

P- Push-ups

Warm-up for 20-30min and include 4x1min 100+rpm intervals to wake up your legs. 

Main Set-

8 minutes at Tempo (zone 3) 95+rpm 

2 minutes rest

3:40 minute RWI at VO2 (zone 5)- Start with a 10 second sprint and keep drilling it for 20 more seconds. Then, settle in at VO2 (zone 5) for 3 minutes. Finish with an out of the saddle 10 second sprint like you are sprinting for the finish line of your 'A' race. 

3 minutes rest

6 minutes of Under/Overs. For 6 minutes, alternate 1 min at Tempo, 1 minute at VO2.

2 minutes of rest

5 minutes of MTI at Sweet Spot (Zones 3/4)- aim for 60-70rpm. Keep your upper body calm, relaxed, and core tight.

1 minute rest and then get off your bike and 

30 seconds of Push-Ups. 

Get back on your bike, rest and recover for 8 minutes before doing a second set. Still feeling peppy after doing a second set? Then do a third. 

Cool down for 15-20min, foam roll, stretch, and drink recovery drink (we like Breakthrough Nutrition's NBS recovery drink). 

 

 

 

 

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