Steve's Workout of the Week
15 to 20 min warmup then complete:
15 to 20 min warmup then complete:
As many rounds in 20 min of the following:
5 situps
10 pushups
5 situps
10 air squats
5 situps
10 tuck jumps (jump in air and bring knees to as close to chest as possible -- tap your knees with your hands at highest point)
5 situps
10 burpees -- yes 10 burpees
Peter's Workout of the Week
Pick a day this week that you need an easy day, away from intervals and long rides.
Whether you live in the country or in the City venture out at an easy recovery pace and set a goal of reaching 3 - 5 playgrounds during your ride. ( if not many parks available feel free to do a few loops coming back to same park as needed)
On your way to and between each park ride at a high rpm (1 gear easier then preferred or 100RPM+) but at low/Recovery RPE. Also, if on MTB include a few skills such as log/curb hopping and if on road bike include skills such as cornering at speed (preferrably using gravity fed corners vs. sprinting into corners)
At each park stop and do 5 Pullups + 10 Pushups + 15 Walking Lunges / Leg + 20 Situps and then pick two active flex or stretches to address your 'problem areas' before remounting your bike.
Duration should be in the 30-60min range as skill/fitness level requires.
http://www.steveneal.ca
1 comments:
W/U - 10 min light run followed by 5 km for time @ 90%MHR then Steve's w/o of the week.
w/o of week felt ok - definitely a tough one for the last 2 sets. Tried to pace myself so I wouldn't crash early on. 6 sets but had to really scramble to get the last set in (should have gone a bit harder, earlier maybe). Burpees and sit ups were definitely the limiters. Good workout to do on days like this where I'm traveling with no access to a bike.
John
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