WARM
10 minutes easy, building into steady by the end of warm up
10 minutes build to 90% FTP
2 minutes easy
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MAIN
4x
- 8 minutes, holding 88-97% of FTP, 85-95 rpm (hold the watts w/in this range that feel sustainable across all sets.)
- 3 minute easy
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remainder cool down easy, 95+ rpm

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
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*This should be done at recovery/easy intensity. The drills are strictly about pedaling efficiency - not working hard.
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WARM UP
Light cardio warm up, such as walk/jog or core work. Dynamic stretches.
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MAIN
Take the first 10-15 minutes to warm up easy into the run. (as you need). Then, run at a steady, zone 2 effort.
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In the final 5 minutes, do 6 x 20 second strides*, with 30 second easy jogs between.

Do this workout as a circuit, either
1) 10-30 repetitions, or
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2) spending 50-55 seconds per exercise
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With either option, take 5-10 seconds to switch exercises.
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Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds.
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The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantitity.
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*The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.
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SIDE LYING LEG LIFTS, WITH STABILITY BALL
Notes: Lie on your right side, and keeping your right leg on the ground, place the stability ball between your lower calves/feet. Place hands in front of your body for added support as needed.
Keeping legs straight, lift the ball up. Keep your core engaged and do not let your body wobble back and forth. Only raise the ball as high as you can keep your form and balance. This may be a very limited range of motion. You will feel this movement throughout your abs, hips, glutes and inner thighs.
Hold the ball suspended for 20-30 seconds. Return to start position and complete on the opposite side.


SINGLE LEG BALANCE - ON FOREFOOT
Notes: Ideally, you will do this exercise barefoot.
Stand on one leg on your forefoot (not your tiptoes, but the whole forefoot), raising your heel off the ground. You should feel the work in your hip, calf, ankles, foot.
Hold the balance, working up to 60 seconds, without touching the wall (or anything similar) for balance. Once you lose balance, the repetition is over. Keep track of how many seconds you are able to balance to chart your improvement.
To increase the difficulty (once you get to 60 seconds), close your eyes.


SINGLE LEG LUNGES
Notes: To complete this lunge you will place one foot on a chair, bench or swiss ball, while lunging with the opposite leg. Be sure to keep your lunging knee in line with your ankle. Do NOT let the knee go past the ankle.
Keep your core engage for balance.
http://www.youtube.com/watch?v=ws_mzZE1gX8
SIDE PLANK
Notes: How to: http://www.youtube.com/watch?v=1TzI8j776Z8
(hold for 30-60 seconds)


SINGLE LEG DEADLIFT WITH ROTATION
Notes: Stand with your feet about shoulder width apart. Raise your left leg, while bending over to touch the ground with your right fingertips. Balance yourself on your right leg, while keeping your core engaged. Return to start position and repeat with the other side.

2-3 sets of 20-30 seconds of each skip drill. If this is your first time through, do 2 sets of 20 seconds each.
A-Skip
http://www.youtube.com/watch?v=V2rjA0q-a9k&feature=player_embedded

B-Skip
http://www.youtube.com/watch?v=nkwXRR_dtuc&feature=player_embedded

C-Skip
Starts 1:05 into video
https://www.youtube.com/watch?v=wSdzpyVlYLU

Exaggerated skip
https://www.youtube.com/watch?v=khyBAMNJ7SE&pp=ygUUZXhhZ2dlcmF0ZWQgc2tpcHBpbmc%3D

Lateral skip
http://www.youtube.com/watch?v=HU13xangCEk&feature=player_embedded

**Drills are described in the pre-activity comments.
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WARM UP
200 easy done as: 50 swim, 50 kickboard, 50 swim, 50 kickboard (if you don't have a kick board, do as front balance)
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6 x 10-20 seconds, hold the line drill, 10s rest

3 x 100 swim, focusing on a streamline position as you swim

6 x 25 Front Balance Drill, 10s rest

3 x 100 swim, focusing on your head to toe balance, parallel to the water line

6 x 25 side balance drill, 10s rest

3 x 100 swim, focusing on side to side balance and rotation

6 x 25 six beat switch, 10s rest

3 x 100, pulling together the streamline w/ head to toe and side to side balance

This is a base endurance ride. Nothing fancy or tricky - just a series of efforts in the steady range.

This should NOT feel hard. If it does, back it down.

Our goal with ride such as this is aerobic development and endurance.

Fuel & hydrate :-)

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.

RPE 4-5