WARM
10 min easy
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MAIN
SLD: 5 x
- 1:00 left leg
- 1:00 right leg
- 1:00 both legs
- If you cannot hold 1 minute SLD, this can be broken into more sets of 20 or 30 seconds.

Spin-ups:
5 x
- :30 spin-up
- 2:30 easy
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COOL
5 min easy spin
-
*This should be done at recovery/easy intensity. The drills are strictly about pedaling efficiency - not working hard.
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MAIN
5 minutes
15 minutes ramp from easy to mod-hard

5x
- 20 second stride (see pre-activity comments)
- 40 second easy
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6x
- 60 seconds hard effort, RPE 9, 4-6% incline
- 2 minutes easy
- If you don't have access to a hill like this, let me know.
--
Easy run for remaining duration of the run

WARM
10 minutes, gradual increase to zone 2, steady

MAIN
4x
- 10 minutes steady, alternating between 60-70 & 85-95 rpms every minute. *See pre-activity comments

- 2 minutes easy, cadence 85-95 rpms.
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COOL
5 minutes easy, zone 1
________________________________
If using HR:
- Easy/Recovery = under 80% LTHR, RPE 2-3
- Steady = 80-89% LTHR, RPE 4-5
- Tempo/Mod-hard = 90-95% LTHR, RPE 6-7
- Hard = 95%+ LTHR, RPE 8+

Note that HR is a lagging indicator, which means it will take the HR 1-2 minutes to "catch up" to your effort. As such, it is not useful for short sets. In this case, use RPE as your indicator.

Easy to steady run as you feel, off the bike.
-
Concentrate on light steps, proud chest, proper landing. Take the time to find your rhythm. Think about quick turnover (cadence).

WARM UP
100 yards, easy
2 x 50 drill choice, 15 sec rest
50 yards easy
2 x 50 drill choice, 15 sec rest
50 yards easy


MAIN
4 x 50 descend, 5s rest
2 x 100 steady/zone2, 10s rest
3 x 200 descend, 15s rest
100 easy, 5s rest
2 x 500 steady/zone2, 15s rest
4 x 50 mod-hard/zone 3, 15s rest


COOL DOWN
2 x 100 easy, 10s rest

You will complete this workout as a circuit. You have the option to do:
1) 10-30 reps per exercise, or
2) each exercise continuously for 50 seconds.
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For either option, you will take 5-10 seconds only to switch from one exercise to the next. If done continuously, this will be a very challenging workout, that will also give you a bit of a cardio burn as well.
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After you have done each exercise once, you will have completed 1 round. You will complete a total of 3 rounds.
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Take 1 minute rest in between each round.
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The number of repetitions or time is dependent upon how many you can complete with good form--even if that means only 3 or 4 repetitions. QUALITY OVER QUANTITY!
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EXERCISES-->
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NARROW SQUATS
Notes: Begin with feet closer than shoulder width apart and hold both hands to the sides. Slowly squat down to 90 degrees and return to the start position.

BOX INCLINE PUSHUP
Notes: These can be done with your knees on the ground if you cannot do them with your legs at full extension. It is more important to have PERFECT form than it is to have your legs extended. Place your hands on the box and the feet on the ground. Slowly lower the hands until they are even with the chest. Push back up to return to start position.

BASIC CRUNCHES
Keep your back flat, try to prevent it arching as much as possible.
How to video: http://www.youtube.com/watch?v=Xyd_fa5zoEU

BACKWARD LUNGE
Notes: Begin with feet shoulder width apart and hands at waist height. Step the left foot backwards until the foot makes contact with the ground. Return to the start position by pushing off your left foot and returning to the start position. complete repetitions on one side, then switch to the other side
.
SINGLE LEG DEADLIFT
https://www.youtube.com/watch?v=HtHxnWmMgzM

HEEL TOUCHES
Notes: How to video: http://www.youtube.com/watch?v=YyfugDANxf0

TRICEP DIPS
Notes: Video: http://www.youtube.com/watch?v=mX5r-43O-Jo
Begin in a sitting position with the hands facing forward on the box and feet on the ground. Slowly extend the arms as far as they will go. Gently lower yourself

SINGLE LEG BRIDGE
Notes: Repetitions are per leg.
See video: http://www.youtube.com/watch?v=Y-6Gonx2Wpo&feature=relmfu

PLANK
Notes: Hold each plank for 30-90 seconds = 1 set -->or whatever amount of time you can hold while maintaining PERFECT form.
https://www.youtube.com/watch?v=lm_Iy48YDmM

This ride is mostly a steady endurance ride. However, it begins with some max intensity, sprint intervals, which have been shown to improve aerobic performance, as well as TT and time to exhaustion.

The goal is to really really punch those 30 second segments (and yes, the rest is supposed to be that long ;-)).

Outside of that, treat this like any typical steady endurance ride.

Take the first 5-10 minutes of the run to find your rhythm. Don't force or rush into it. Then, finish the remainder at a steady effort.

Pay attention to form. Relax your shoulders if you find they hunch after being on the bike.

Take the first 10 minutes to warm up easy.

For the remaining duration, move into a zone 2/steady effort and work on building from the bottom to the top of this range throughout the duration.

WARM
200 yards, easy, 10s rest
2 x 150 done as (50 swim, 50 kick, 50 swim), 15s rest


MAIN
3 x 500 yards, steady, 30 seconds rest
*The goal with each of these sets is to maintain a steady rhythm and good form. Do not let your effort fade at the end of each set or across the sets. Shoot to finish each set in the same amount of time.

3 x 100 done as 75 steady, 25 very hard, 10s rest


COOL
200 easy