Category: Training Tips

  2011-06-03 |   Category : Training Tips

Perform Tempo ramping to LT intervals twice a week, once on flats, and once on climbs – to ensure body and mind stay in touch with speed and strength. Sample intervals – running on climbs 3-6x 10 min with 2 min low zone 3/tempo ramp up to high zone 3/sub LT for 4 min and …

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  |   Category : Training Tips

Warm-up with easy running, then perform 10×10 sec on steep, 8-10% grade, gravel preferably to learn efficient body postion. Drive knees and arms up the hill! Then perform 4-8X 200M on slight grade, 3-4% and 4-6 x 400 M on flat terrain, at a 80-90% effort. Goal – put yourself on the exertion edge and …

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  |   Category : Training Tips

Perform as a circuit, with each circuit including 1x set of abdominals, obliques, back, hips and shoulders. Complete circuit 3 sets x10-25 reps, perform 2-3 x week Samples… Standard circuit Traditional crunches – upper abs transition to lower abs Side crunches Dog extensions – opposite knee to elbow Hands and Knees – hip openers Push-ups …

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  |   Category : Training Tips

Warm-up with single-leg drills, help to define areas of pedal stroke that need attention. Find a 4-5% steady grade, use a gear that allows 40-60 rpm, at a perceived exertion of 4-6, or 60-70% of max heart rate. Focus of workout is specifc pedal strength – so mentally stick with it – push over top …

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