| 07/27/2013 |
Bike |
10' zone 1 + 3 X (1' high cadence sprint + 1' easy spin) + 3 X (1' big gear @ 55 RPM + 1' easy spin) + 3 X (1' race pace + 1' easy spin) + 10' zone 1
12.03 miles |
43m 24s
Performed as RX |
| 07/23/2013 |
Bike |
15' Z1 warm up
3 x 1' FCAD @ 1' AR btwn
30' Z2 with 5 x 1' FAST pace thrown in at least 3' apart
15' Z1 cool down
20.56 miles |
66m 47s
Performed as RX |
| 07/21/2013 |
Bike |
30' Z1
60' Z2- nice quick cadence
10' Z3- Z4
20' Z1
38.45 miles |
121m 50s
Performed as RX |
| 07/17/2013 |
Bike |
Z1 recovery ride. just spin out the legs. 95-105 rpms
15.57 miles |
75m 05s
Performed as RX |
| 07/14/2013 |
Bike |
20' Z1
90' Z2
60' build to Z3 by 30' in and hold
10' Z1
48.83 miles |
176m 14s
Performed as RX |
| 07/12/2013 |
Bike |
recovery ride- spin the legs (11.41 miles) |
60m 02s
Performed as RX |
| 07/10/2013 |
Bike |
15' Z1 warm up
3 x 1' FCAD - 100+ RPM 1' AR btwn
10' Cruise (Z3)
2 x 15' Z4 @ 5' AR btwn
15' Z1 cool down |
86m 00s
Performed as RX |
| 07/08/2013 |
Bike |
Recovery ride (11.76 miles) |
57m 07s
Performed as RX |
| 07/07/2013 |
Bike |
Endurance spin
20' Z1
90' Z2
10' Z1
38.39 miles |
124m 22s
Performed as RX |
| 07/04/2013 |
Bike |
the sweet spot ride
15' Z1
5' @ blow out effort (over LT pace, not quite all out)
5' Z1 Active Recovery
2 x 20' Z3 Strong effort - hold 85-95 rpm 5' AR btwn
10' Z2
15' cool down
30.36 miles |
98m 52s
Performed as RX |
| 07/02/2013 |
Bike |
recovery spin (11.45 miles) |
55m 04s
Performed as RX |
| 06/27/2013 |
Bike |
the sweet spot ride
15' Z1
5' @ blow out effort (over LT pace, not quite all out)
5' Z1 Active Recovery
1 x 20' Z3 Strong effort - hold 85-95 rpm
5' Z2
5' Z4 Threshold pace
5' Z2
5' Z4 Threshold pace
15' cool down
20.41 miles |
80m 34s
Performed as RX |
| 06/25/2013 |
Bike |
recovery ride- spin the legs
12.35 miles |
60m 02s
Performed as RX |
| 06/23/2013 |
Bike |
Endurance spin
20' Z1
90' Z2
10' Z1
25.01 miles |
93m 12s
Performed as RX |
| 06/22/2013 |
Bike |
Endurance Tempo Drills
30' Z1
30' Z2
2 hr w/ Z3/4 (tempo burst) 10" burst ~ every 5'
1 hr @ Z3 (sweet spot) about 7/10 strong pace (make sure to fuel up before this interval, maybe some nutrition with caffeine)
15' Z1 cool down
80.37 miles |
289m 33s
Performed as RX |
| 06/20/2013 |
Bike |
the sweet spot ride
15' Z1
5' @ blow out effort (over LT pace, not quite all out)
5' Z1 Active Recovery
1 x 20' Z3 Strong effort - hold 85-95 rpm
30' Z2
15' cool down
26.1 miles |
89m 42s
Performed as RX |
| 06/11/2013 |
Bike |
Endurance ride
10' Z1
70' Z2
10' Z1
Trainer
25.025 miles |
90m 02s
Performed as RX |
| 06/08/2013 |
Bike |
Endurance Tempo Drills
15' Z1
60' Z2
1 hr w/ Z3/4 (tempo burst) 10" burst ~ every 5'
15' Z1 cool down
45.32 miles |
148m 27s
Performed as RX |
| 06/06/2013 |
Bike |
Trainer
10' Z1
55' Z2
10' Z1
20.74 |
75m 01s
Performed as RX |
| 06/01/2013 |
Bike |
Endurance Tempo Drills
15' Z1
30' Z2
1 hr w/ Z3/4 (tempo burst) 10" burst ~ every 5'
15' Z1 cool down |
120m 00s
Performed as RX |
| 05/28/2013 |
Bike |
10' EZ Warm up Z1
10' Z2 (Endurance Pace)
3 x 10' @ Z3 pace (Controled strong pace. Just under race pace for an Olympic distance tri). 3' AR (active recovery) after each interval.
6' Z2
10' Cool Down |
75m 00s
Performed as RX |
| 05/25/2013 |
Bike |
Endurance Tempo Drills
15' Z1
30' Z2
1 hr w/ Z3/4 (tempo burst) 10" burst ~ every 5'
15' Z1 cool down |
120m 00s
Performed as RX |
| 05/22/2013 |
Bike |
10' EZ Warm up Z1
10' Z2 (Endurance Pace)
3 x 10' @ Z3 pace (Controled strong pace. Just under race pace for an Olympic distance tri). 3' AR (active recovery) after each interval.
6' Z2
10' Cool Down |
75m 00s
Performed as RX |
| 05/21/2013 |
Bike |
ez recovery spin |
60m 00s
Performed as RX |
| 05/18/2013 |
Bike |
Endurance Tempo Drills
15' Z1
30' Z2
1 hr w/ Z3/4 (tempo burst) 10" burst ~ every 5'
15' Z1 cool down |
120m 00s
Performed as RX |
| 05/17/2013 |
Bike |
28.07 miles |
98m 20s
Performed as RX |
| 05/13/2013 |
Bike |
16.66 miles |
56m 55s
Performed as RX |
| 05/11/2013 |
Bike |
Endurance Tempo Drills
15' Z1
30' Z2
1 hr w/ Z3/4 (tempo burst) 10" burst ~ every 5'
15' Z1 cool down
35.51 miles |
128m 20s
Performed as RX |
| 05/10/2013 |
Bike |
Easy ride (12.01 miles) |
51m 40s
Performed as RX |
| 05/09/2013 |
Bike |
15' Warm up Z1
20' Endurance Pace Z2
2 x 12' @ LT pace 4' AR btwn each
15 ' Z2
5' OG 50-60 RPM Z4 LT
15' Cool down Z1
(28.04 miles) |
104m 18s
Performed as RX |
| 05/07/2013 |
Bike |
16.71 miles |
63m 35s
Performed as RX |
| 05/02/2013 |
Bike |
15' Warm up Z1
20' Endurance Pace Z2
2 x 12' @ LT pace 4' AR btwn each
15 ' Z2
5' OG 50-60 RPM Z4 LT
15' Cool down Z1 |
100m 00s
Performed as RX |
| 04/30/2013 |
Bike |
EZ spin to loosen legs, after crossfit |
60m 00s
Performed as RX |
| 04/28/2013 |
Bike |
|
90m 09s
Performed as RX |
| 04/23/2013 |
Bike |
10' Z1
55' Z2
10' Z1 |
75m 00s
Performed as RX |
| 04/20/2013 |
Bike |
10' Z1 (ez warm up
5' Z2 (endurance pace- be sure to keep a steady cadence above 85, 90-100)
5 x 1' Single leg
Alternate 1' RL 1' LL- will take 10' total
5' Z2
FCAD (Fast Cadence Drills) these are completed in Zone 1 intensity level, but HR may go up due to high turn over in your legs. (small ring up front)
1' 100 RPM
1' 110 RPM
1' 120 RPM
1' Build to as fast as you can spin
2' AR (active rest) Z1
1' 100 RPM
1' 110 RPM
1' 120 RPM
1' Build to as fast as you can spin
2' AR (active rest) Z1
5' Z2
2 x 10' Sub LT Z3 (about a 6-7 out of 10 on percieved exertion scale-- half ironman or ironman race pace) 5' AR Z1 btwn and after 2nd interval
5' Z2
10 ' Z1 Cool down |
90m 00s
Performed as RX |
| 04/16/2013 |
Bike |
10' Z1
55' Z2
10' Z1 |
75m 00s
Performed as RX |
| 04/14/2013 |
Bike |
15' Z1 (ez warm up
75' Z2 Endurance, try to keep the cadence consistent. Let me know what the average is. Just a steady ride, about a 5-6 out of 10 PE.
15 ' Z1 Cool down |
105m 00s
Performed as RX |
| 04/07/2013 |
Bike |
15' Z1 (ez warm up
75' Z2 Endurance, try to keep the cadence consistent. Let me know what the average is. Just a steady ride, about a 5-6 out of 10 PE.
15 ' Z1 Cool down |
105m 00s
Performed as RX |
| 04/05/2013 |
Bike |
10' Z1
5 x 1' FCAD w/ 1' AR btwn start @ 100 RPM then go up to 110, 115, 120, 130+
5' Z2
2 x 5' OG 50-60 rpm @ Z3-4 5' Z2 btwn
5' Z2
2 x 10' Sub LT 2' AR btwn- strong pace about 7 out of 10 on PE scale
10' Z1 |
75m 00s
Performed as RX |
| 03/30/2013 |
Bike |
10' Z1 (ez warm up
5' Z2 (endurance pace- be sure to keep a steady cadence above 85, 90-100)
5 x 1' Single leg
Alternate 1' RL 1' LL- will take 10' total
5' Z2
FCAD (Fast Cadence Drills) these are completed in Zone 1 intensity level, but HR may go up due to high turn over in your legs. (small ring up front)
1' 100 RPM
1' 110 RPM
1' 120 RPM
1' Build to as fast as you can spin
2' AR (active rest) Z1
1' 100 RPM
1' 110 RPM
1' 120 RPM
1' Build to as fast as you can spin
2' AR (active rest) Z1
5' Z2
2 x 10' Sub LT Z3 (about a 6-7 out of 10 on percieved exertion scale-- half ironman or ironman race pace) 5' AR Z1 btwn and after 2nd interval
5' Z2
10 ' Z1 Cool down |
87m 00s
Performed as RX |
| 03/27/2013 |
Bike |
10' Z1 (ez warm up
5' Z2 (endurance pace- be sure to keep a steady cadence above 85, 90-100)
FCAD (Fast Cadence Drills) these are completed in Zone 1 intensity level, but HR may go up due to high turn over in your legs. (small ring up front)
1' 100 RPM
1' 110 RPM
1' 120 RPM
1' Build to as fast as you can spin
2' AR (active rest) Z1
1' 100 RPM
1' 110 RPM
1' 120 RPM
1' Build to as fast as you can spin
2' AR (active rest) Z1
5' Z2
1 x 10' Sub LT Z3 (about a 6-7 out of 10 on percieved exertion scale-- half ironman or ironman race pace) 5' AR Z1 btwn and after 2nd interval
2' AR
5' OG- Overgear- 50-60 RPM Z3-4 This is a strength exercise on the bike. Low cadence high gearing makes you push hard.
2' AR
5' OG
10 ' Z1 Cool down |
69m 00s
Performed as RX |
| 03/23/2013 |
Bike |
10' Z1 (ez warm up
5' Z2 (endurance pace- be sure to keep a steady cadence above 85, 90-100)
5 x 1' Single leg
Alternate 1' RL 1' LL- will take 10' total
5' Z2
FCAD (Fast Cadence Drills) these are completed in Zone 1 intensity level, but HR may go up due to high turn over in your legs. (small ring up front)
1' 100 RPM
1' 110 RPM
1' 120 RPM
1' Build to as fast as you can spin
2' AR (active rest) Z1
1' 100 RPM
1' 110 RPM
1' 120 RPM
1' Build to as fast as you can spin
2' AR (active rest) Z1
5' Z2
2 x 10' Sub LT Z3 (about a 6-7 out of 10 on percieved exertion scale-- half ironman or ironman race pace) 5' AR Z1 btwn and after 2nd interval
5' Z2
10 ' Z1 Cool down |
87m 00s
Performed as RX |
| 03/20/2013 |
Bike |
10' Z1 (ez warm up
5' Z2 (endurance pace- be sure to keep a steady cadence above 85, 90-100)
FCAD (Fast Cadence Drills) these are completed in Zone 1 intensity level, but HR may go up due to high turn over in your legs. (small ring up front)
1' 100 RPM
1' 110 RPM
1' 120 RPM
1' Build to as fast as you can spin
2' AR (active rest) Z1
1' 100 RPM
1' 110 RPM
1' 120 RPM
1' Build to as fast as you can spin
2' AR (active rest) Z1
5' Z2
1 x 10' Sub LT Z3 (about a 6-7 out of 10 on percieved exertion scale-- half ironman or ironman race pace) 5' AR Z1 btwn and after 2nd interval
2' AR
5' OG- Overgear- 50-60 RPM Z3-4 This is a strength exercise on the bike. Low cadence high gearing makes you push hard.
2' AR
5' OG
10 ' Z1 Cool down |
65m 00s
Performed as RX |
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