This December we will celebrate 3 years of cycling and triathlon coaching in Tallahassee, Florida. We have had many great successes from creating a name as “The best bike fit around” FREE 30 minute consultation Basic Coaching
Insanity: doing the same thing over and over again expecting a different result.
Year after year, person after person we see many athletes do the exact same thing. They log their base miles, begin their steady intensity, join in on the exact same group rides and then slowly build up to an event. Some athletes participate in the exact same event which may be a century, a bike race or some thing as grandiose as an Ironman triathlon. With the thought of the same course or same type of intensity we know of some athletes who even utilize the exact same training plan year, after year, after year, after… well, you get the point!
In 2016 we want you to challenge your status quo, we want you to test your limits and we want you to reach new goals. Over the years we have found a rhythm with our coaching and that rhythm is much like our athletes physical abilities, our approaches to increasing performance and fitness must change. The workouts might be similar in philosophy and name but the timing, frequency and quantity are always modified to help each athlete reach their peak performance when best possible.
So, have you just come off of your base training? Are you looking at an early season event where you hope to perform well? What are you doing now to guarantee the best results for that event? We hope it isn’t the same thing that you did last year!
You might be a triathlete, a cyclist, a runner or a general fitness enthusiast looking to shed a few pounds but we challenge you to break that Insantiy loop and mix your early season training up with one of these workouts:
RUN: THRESHOLD LADDER
Warm up: 5 minutes (rpe:5/10) 4×7:30 Run Ladder w/5min RBI: 2min Steady State Run (rpe: 7/10), 2min Tempo Run (rpe: 8/10), 30sec Fartlek Run (rpe: 9/10), 1min Tempo Run (rpe: 8/10), 2min Steady State Run (rpe: 7/10) Cool down: 10min (rpe:5/10)
BIKE: VO2 INTERVALS
Warm up: 10-15 minutes at Endurance pace(rpe:5/10) with several 30 second Threshold Intervals (rpe:8/10)
Intervals: 8x2minute VO2 intervals (rpe:10/10) w/2min RBI
- Be sure that these are a maximal effort from the very start. Your legs might fatigue but that is no reason to decrease the intensity.
Cool down: 5-10 minutes
- Take ample time to allow for core temperature to decrease.