STEVE'S WORKOUT OF WEEK
*for Crank the shield Participants this can be switched to Friday and done as a 3 day block with sat/sun
after 1 hour off road endurance complete the following:
10 pushups - 20 sec off - 20 sec max effort on the bike - 20 sec off -- continue for 1 hour
then 45 min endurance
then max burpees in 15 minutes
then 15 min easy spin
********************* Post how you found this workout to comments please ! *********************************************
Peter's Workout of the Week
In your warmup or endurance workout this week include
- 5x30sec spinups building to max cadence, hold max cadence for last 10sec of each interval
* 3min endurance b/w
- at end of workout do 5x1min @110 - 120 RPM
* 1min b/w each at endurance effort / comfy cadence
- Note that gearing should be used to keep focus on cadence vs. max efforts
Steve and Peter
Ps. Deposit now available for Fall Colors Camp Register www.steveneal.ca
Pss. Go Mical Dyck who is racing in Transrockies this week !
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