Download: There is a download that uses RPE (Freeride) - use HR to guide your workout - it easiest to gradually increase RPE/Watts until HR ~73% and then start the 30min interval
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WHERE: Indoor-Trainer or around a 2-10 min loop or flat course with minimal wind.
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WU: Slowly build HR into the 70-75%MHR RANGE - take your time to ease up to this range (NOT OVER IT)
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MAIN WO:
= Press lap and start ride at 70-75% MHR for ~30min
= We are tracking the output at this steady SUB-maximal effort today.
= It should not be hard/maximal.
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IF YOU CAN: Press Lap every 10min to get an idea of how your output is changing.
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It is normal to see some decrease in power/speed. Maintain the HR by reducing/varying the cadence and/or gearing and/or by relaxing your breathing and upper body muscles.
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CD:
= Finish time easy endurance
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POST : Tell me how the power/RPE changed over the effort? (what were your lap average watts approximately?)

Download the attached PDF with the routine and examples to print or store on your phone.
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-*Anatomical Adaptation is meant to get you ready for heavy strength training.
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Avoid pushing too hard in this phase, keep a few reps/sets in reserve always/Form focus BUT make sure you increase loads as you get to the top of the rep range.
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WU:
2-5min cardio to get blood moving/temperature up *Skip , row, bike, run, elliptical all great
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5-6 reps each or per side
such as lunge w. twist, glute-bridge, sumo squat, airplanes, scap-pushup, over-head dowel, inch-worm.
=> Feel free to add your own or therapy exercises you have been asigned.
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ACTIVATION
=> WU1 - Muscle Snatch to Overhead Squat (SLOW MOTION) 10x - no/low weight


=> WU2 - Skipping ( can be w. Rope or pogo/toe hops on the spot)
10x right leg, 10x left leg, 25x both legs

=> WU3 - Lateral Single Leg Hurdle Hops stop and Balance after each hop (can be over line)
* 6 reps = 6 right foot and 6 left foot hops total. 3 each way with each foot.

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Main Set A:
3 sets 6-10 reps. Start at 6 reps, add weight when can do 10 reps.

A - Goblet or Front Squat
A - Squat Jump or Box Jump w. VERY quiet landing and STEP down
A- Push Up w. Instability or Dumbell Press/chest press
A - Hip Flexor or Hip Mobility = 2 min

Main Set B:
3 sets 6-10 reps. Start at 6 reps, add weight when can do 10 reps.

B- 1 Leg Romanian Deadlift - use weight if have, else work on form-control
B-Single Arm - Overhead Press -
B - Side Plank left/right from knees or feet (full side plank), or plank w. leg lift (vary with ability) 20-60 sec each
B- Cal Raise - Single leg or weighted to match rep range and challenge - full range of motion
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Main Set C:
3 sets 6-10 reps. Start at 6 reps, add weight when can do 10 reps.

C- Walking Lunge - 6-10 steps PER LEG
C- Pullup or Row (TRX, or Dumbell) - can combine chinup, pullup, TRX row or choose one
C- Back Extension (on ground or apparatus) - pause at top, put arms overhead for challenge
C- Prone Plank Shift from hands to elbows

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COOLDOWN:
5-10 min on personal mobility limiter - Add Therapy exercises (foam roll, stretch, yoga)

WU: 5min easy

Main wo:
- 20 min done as:
- 30 sec right /
- 30 sec leg
- 1 min both legs at high-normal rpm for you
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practice clipping in quickly and smoothly without stopping, this is one of the main benefits of this practice
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Your non-working leg should be floating beside or behind your pedal ... do not support it on trainre or chair unless you have an injury that requires this (note this to comments)
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- One leg should focus on engagement in your arms and pushing over the top of the pedal stroke (NOT emphasizing a pull back) or hamstring, just relax and leg pedal come around
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- Progress this to 45 sec, 60sec, 75 sec, 90 sec and 120sec with each leg as this workout becomes easy.

CD: 5+ min easy feeling the coordination. Closing your eyes (if indoors!) and feeling your pedal stroke and breathing is a great way to connect to this coordination practice.

Walking as part of your day. Family time, errands, clear your head after work. cool down after a workout, take a phone call or meeting.

This provide mobility benefit, light aerobic benefits, and can act as a recovery tool in terms of the effects on your nervous system.

Find some green-space and move.

Mobility or yoga also fit and can be combined or added to your walk today.


Resources:


Morning YOGA https://theoutdooredit.com/morning-yoga-routine-video/

QUICK 5 Min YOGA
https://theoutdooredit.com/5-minute-easy-morning-yoga-flow-video/

MovNat - https://www.youtube.com/watch?v=5Kdv4KVsxFE

Quick mobility routine from Exos
- http://youtu.be/xYBWxmn7FcI

Great 30 min Yoga from Kula Yoga (Oakville) and Canadian Cycling Magazine
http://cyclingmagazine.ca/spotlight/yoga-cyclists-strength-flexibility-session/

Check out this Consummate Athlete Podcast with Katy Bowman for more on walking and movement.
=> https://consummateathlete.wordpress.com/2016/11/15/why-movement-matters-katy-bowman/

Daily Core
- We all say we 'should' do core/strength/stretch but when are you going to go to the gym?
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the daily 10 min core is the MOST successful intervention I have seen to GET IT DONE
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This Document can provide ideas but please make it your own! Use your surroundings whether that is a hotel gym, a hotel room or your own 'training cave'
https://docs.google.com/document/d/17WYmZ7bE-eX215ZIVYyqI0izBcw2BQZO-yWe2X2d7Ro/edit?usp=sharing

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the idea with this workout is to incorporate some full body motion daily. this is in your calendar to provide a focus and reminder. This can be done in the morning while breakfast cooks, or before/after your ride.
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Note: pick 5-10 exercises and rotate through them for 10 mintues. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well.
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Use any physio/injury/mobility / yoga exercises you are 'supposed' to do or that you enjoy!


-Set a timer and do work! - we want 10-15 MIN of work where we progress reps/load/challenge just a bit each day/week. Some days will be stronger than others as your training/life load dictates but work through and pay attention to what your body is saying to you!
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Example routine (10-20 reps or 20-60 sec each)
-> Back Ext. laying on ground

-> deadbug - lay on back raise/lower alt. side

-> Bird dog - on hands/knees - alt lit limbs

-> BEARDOG ( birddog with knees lifted 1 inch)

-> Plank Alternates (arm, leg and/or both lifts)

-> Crab walk or crab position leg ext

-> Glute Bridge - two and/or one leg

-> Side PLANK / CLAM shell - add leg lifts

-> Scissor leg lift/lowers (on back) keep low back pinned to ground*****

-> Back extension

-> 1 Leg romanian DL (Airplanes)
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more ideas from ANYWHERE CORE
https://www.youtube.com/watch?v=UROjg4KKeco
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'Foundation' Core / back 12 min routine

https://www.youtube.com/watch?v=8wA5SokVgHA

Flat to Rolling Terrain
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Aim to be pedaling all ride.
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Avoid coasting and big drops/spikes in HR
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Limit efforts to 8/10 (ie. not sprinting) and try to match this with <80% MHR. Starting to notice your breath deepening or quickening is a good indicator you are leaving desired range.
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overall RPE of ride should be 6-7/10 and
average HR in 65-75% Max HR
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limit muscular fatigue due to pushing at top of endurance zone the whole time or from hills or from hard efforts or from low rpm.