Great job with your training keep up the great work it will pay off big time in the winter.
It is going to be hot again this week so make sure you remember these 3 things
- Get really good recovery
- Keep the slow training super slow
- if you are too tired to train then rest and get a good training session in the next day
Training this week
Wednesday 5:30 Hardwood - Roller ski and Strength
Saturday 9 AM - Mount St. Louis Hill run (challenge yourself up the MSL run)
Training Plan
Sprints
If you have sprints on your plan it goes like this
10 min warm-up
5X10 second all out sprints with 2 min rest in-between
5 min rest
5X10 second all out sprints with 2 min rest in-between
10 min cool down
Strength
Same strength as last week
Strength Exercises
2 sets
10-15 reps Lateral Lunge per leg - https://www.youtube.com/watch?v=J1JwEN32nCQ
10 per arm Walk over push-ups https://www.youtube.com/watch?v=lambRIxWpZQ
10-15 reps Front squat with Dumbells https://www.youtube.com/watch?v=qs3aJP04UM0
10 - 15 reps Pike on Physio ball https://www.youtube.com/watch?v=4YOKVI9aSjE
8-10 reps Pull-ups or Incline pull-ups
TRX core workout - https://www.youtube.com/watch?v=Er8Cjr0A0ic
if you dont have a TRX then try this workout
https://www.youtube.com/watch?v=gwwNST1hwgI
if you dont have a physio ball
https://www.youtube.com/watch?v=3L1_lXA5EoE
Thought of the week
Chris Froome (3rd time winner of Tour de France) on Training“When it’s time to train, I don’t like being on the bike for no reason … I want to take something away from each and every ride, so every day I ask the same questions. What do I want to get out of this ride? How am I testing myself? How am I getting stronger?”
