Wednesday, December 26, 2012

Deja Vu?

Deja Vu is french for "already seen", and it's what we call something when we have a strong feeling of already having seen or done something.

During Interval #54 you're going to get that feeling because we're going to repeat the same series of loops multiple times, four times in fact.  The loop will consist of JUMPS, followed by a hill CLIMB, followed by a downhill segment which will be completed as a FLAT.

This culminates at the end with a 4 minute Tabata Interval.  Be sure to take the last FLAT during the Miami Vice song with light resistance at 80rpm because this song is only a minute long and you need to be prepared for the Tabata.  And remember that the Tabata still has to be performed safely which means no cadences greater than 110RPM so turn on the resistance to push a big gear for your 20seconds, and above all listen to your body.

Click on the song to download from iTunes

Listen on Spotify

Friday, December 21, 2012

Take a breath and Decompress

What's the difference between 'Working Out' and 'Training'?
I'm sure the answer to this differs depending on how competitive you are and what particular form of exercise you prefer.  But for my take on it there are two differences, Objective and Path.

The Objective of working out may be to stay fit, burn calories, release stress, and a whole gambit of other things, while the Objective of training is to attain some level of fitness to perform a task, be it a race, a contest, etc...

The Path for working out is essentially whatever I feel like doing tonight.  Since the object if less specific so is the path.  But if you are truly training for something, you need to know the path that needs to be taken to attain the objective.  You certainly wouldn't just do sit-ups and push-ups with the objective of being able to run a marathon.  If you do this, email me and let me know how that works for you.

So here's my short (6 week Objective), getting a group ready for a Race Day ride.  At the big box gym that I've taught at for the last 4 years we've always been told to stay away from this format because it's too intense for the casual exerciser.  I would agree!  But now I've been asked to pick up a Friday evening class, and unless I miss read the people, I don't think the casual exerciser will be in the gym on a Friday night, when they would rather be at the movies, dinner, or any where else.  So here's my path (2 weeks Endurance, 2 weeks Strength, 1 week Interval, 1 week Race Day).  

Now obviously training only on Friday's is not going to get you ready for a race day ride, but I'm only 1 spoke in the wheel.  Outside of my class you need to continue with the base building so that you're ready.  

Sunday, December 16, 2012

Up where the air is thin

One of my Facebook friends (Addicted to Cycling) from the other side of the planet posted this picture the other day, and aside from the shear insanity of it, I was in awe.

Pushing your body to perform, in thermal clothing, at altitudes where the air is thinning.  On second thought, maybe you have to be a little light headed to be riding a bike there anyway.

So that was my inspiration for today's strength ride.  Typically I like to be right around 80-83% on my SEZ rides for my heart rate.  But for this one I want you to be right at your threshold, for me that's sitting right at 87%, for you, it's just below the point where you go anaerobic (just before you lose control of your breath).

Some of the hills on today's profile have you in the saddle progressively longer, some of them are long and slow, which means you really have to be generous with the resistance to maintain that constant heart rate.  Regardless of the instruction set, if you start to lose control of your breath, it's your job to change it up to stay aerobic.

Have fun and look forward to my post on Friday morning.  I've picked up an additional class time and will be doing something different at the big box gym than I've done in the past.  We'll be doing several planned weeks of base building, building up to a Race Day ride.  I typically stay away from the RDEZ because it's too much for the general population, so this is for a group of people willing to work and build with me.  Good stuff as we get ready for a new year.

Click on the song to download and support this site (doesn't cost a penny extra)
Listen on Spotify