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- 5 min' walking warm up - 5 min' run warm up - 30 min' @ zn 2 - 3 min' easy walk - restoration drills including: knee grab, quad stretch, knee grab to quad stretch, ankle grab, crossover toe touch, knuckle drags, stepovers (like with the hurdles), leg swings
When: 3/26 at 5:30 PM for 1 hour
2 days ago  |  More about this session
 
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When: 3/26 at 5:30 PM
2 days ago 
 
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Bike Planned Duration: 2:30 Long steady ride with pickups workin the group.
When: 3/21 at 10:00 AM for 3 hours
7 days ago via   Hookit for Android  |  More about this session
 
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Run Planned Duration: 0:40 Description: - 5 min' walking warm up - 5 min' dynamic drills - 30 min' @ zn 2
When: 3/18 at 6:45 PM for 1 hour
10 days ago via   Hookit for Android  |  More about this session
 
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Bike Planned Duration: 1:30 Description: Weather shows another rainy and cool day, so let's keep this one inside. focus: aerobic efficiency - 15 min' warm up to zn 2 - maintain zone 2 for duration including a 30 sec' acceleration every 10 min' to keep you from getting stale. maintain good pedaling mechanics with ankling and cadence between 93 and 103. Pre-Activity Comments:
When: 3/18 at 3:30 PM for 2 hours
10 days ago via   Hookit for Android  |  More about this session
 
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When: 3/17 at 5:30 PM for 1 hour
11 days ago via   Hookit for Android  |  More about this session
 
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Date: 3/21/2015
Spot: Colorado Springs  |  Colorado Springs, CO
11 days ago
Date: 4/25/2015
Spot: Colorado Springs  |  Colorado Springs, CO
11 days ago
#2: easy bike Type: Bike Planned Duration: 1:00 Description: easy spin. good day to choose the trainer or rollers. a relatively flat course without many stoplights is ok as well. keep it easy and focus on good pedaling mechanics and gear selection that allows for cadence between 93 and 103. Pre-Activity Comments:
When: 3/16 at 12:30 PM for 1 hour
12 days ago via   Hookit for Android  |  More about this session
 
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Bike: supposed to be cloudy and cooler today, so let's keep it indoors for a focus on good pedaling mechanics with cadence between 90 and 103. This is meant to be active recovery, and neuromuscular activation so keep it low zone 2 or less. If on the rollers, vary your hand position, go one handed, throw in some single leg, no hands if you want, etc. but mostly easy smooth pedaling.
When: 3/13 at 11:45 AM for 1 hour
15 days ago  |  More about this session
 
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- 5 min' walking warm up - 5 min' dynamic drills - 30 min' easy run. *easy as you can run with good form.
When: 3/11 at 6:00 PM for 45 minutes
17 days ago  |  More about this session
 
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Run: Use race day set up: race flats, bungee laces, sockless. 7 min' hard, then back it down to low zn 2 (approx' 4 laps total around the park)
When: 2/19 at 5:00 PM for 15 minutes
37 days ago  |  More about this session
 
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Bike: VO2 blocks: - 20 min' progressive warm up to zn 2 - 20 min' @ zn 2 - 4 x [30 sec' @ zn4, 90 sec' easy] - 1 min' @ zn 4, 1 min easy - 5 min' easy - 6 x 3 min' @ zn 4, 2 min' easy
When: 2/19 at 3:30 PM for 2 hours
37 days ago  |  More about this session
 
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Bike: focus: tempo blocks at high endurance effort to increase threshold - 15 min' WU to zone 2 5 x: - 10 min' @ zone 2+ w/ 5 min' easy *mostly aero position during temp efforts keeping cadence between 90 and 103 with good ankling by driving the heel down through the pedal stroke. - 5 min' easy spin
When: 2/18 at 3:30 PM for 2 hours
37 days ago  |  More about this session
 
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When: 2/17 at 5:30 PM for 1 hour
37 days ago  |  More about this session
 
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