Page 1 of 2 1 2 LastLast
Results 1 to 25 of 45
  1. #1
    LMN
    LMN is offline
    mtbr member
    Reputation:
    Join Date
    Sep 2007
    Posts
    3,469

    Tuesday Workouts

    What was on tap for the night?

    Myself, Trainer ride:
    10 minute w.p.
    3x2 minutes @175, 200, 225 watts with 2 minutes between each rep.
    4x8 minutes @200/205, 205/210, 210/215, 215/220 (increased wattage to second level at four minutes) 2 minutes rest between reps.
    10 minute w.d.


    Not a particularly hard workout, but effective at this time of year. I find in December I have to be quite kind to myself when on the trainer. If I over due it early on I find it hard to get back on the trainer.

  2. #2
    mtbr member
    Reputation: Poncharelli's Avatar
    Join Date
    Jan 2005
    Posts
    2,196
    Tuesday night for me.

    1.5 hours on the rollers, 150-190W, with some low cadence stuff.

    1 hour weight room.

    Lotsa fun.
    Head Coach, Ben Lomond HS MTB Team
    www.utahmtb.org
    Cycling Team and local Club:
    http://www.roostersbikersedge.com/

  3. #3
    No. Just No. Moderator
    Reputation: Circlip's Avatar
    Join Date
    Mar 2004
    Posts
    4,702
    Our club rents an indoor facility every Tuesday night during the winter months to get together with trainers or rollers and run through a program of some kind for about an hour, plus warmup and cooldown on either side. We usually get anywhere from 5-15 members showing up.

    We're 8 weeks in, and have been building on a progression to introduce some intensity back into people's riding 1x per week, after doing mostly casual riding from the latter part of the summer onwards.

    Routines vary by week, but with this being our last night before we break for the holidays we put everyone to the test with a simple 5 reps x 5 min best effort w/ 5 min rest in between each. I found it challenging to maintain a level of output even slightly better than my in season FTP, even with all the rest in between. Good thing I don't have any events of consequence until next June.

    Our program is going to suffer from an enforced break for a few weeks around February again though, as our facility is being taken over solely for use by the winter Olympics during that time.

  4. #4
    Lusus Naturae
    Reputation: NoBalance's Avatar
    Join Date
    Feb 2007
    Posts
    2,799
    Off!

  5. #5
    mtbr member
    Reputation: upstatesspdr's Avatar
    Join Date
    Dec 2005
    Posts
    140
    morning run and night xc ski with a buddy- I have no interest in a bike right now.......last year I was on my road bike all winter and it got old quick.
    weights 2x a week also

  6. #6
    mtbr member
    Reputation:
    Join Date
    Oct 2007
    Posts
    18
    LMN -
    How do those numbers translate to effort levels for you? I'd imagine that even if you are very light, that 200-220 would be at most a light tempo effort, yes?
    I did your 1 hour at LT deal on Sunday to test and find out how much I lost through the fall. Was very pleased to get through it at 4w/kg without any drama. Will try about 5% higher watts next time.
    Thanks
    Dave

  7. #7
    mutaullyassuredsuffering
    Reputation: used2Bhard's Avatar
    Join Date
    Dec 2005
    Posts
    2,051

    Lt

    Quote Originally Posted by dkri
    LMN -
    How do those numbers translate to effort levels for you? I'd imagine that even if you are very light, that 200-220 would be at most a light tempo effort, yes?
    I did your 1 hour at LT deal on Sunday to test and find out how much I lost through the fall. Was very pleased to get through it at 4w/kg without any drama. Will try about 5% higher watts next time.
    Thanks
    Dave
    LT test in December....Yuk. I'd rather poke my eyes out with shift cable.

    I like that workout LMN. I do something similar and find it's just the right amount of work without forcing me into hating my trainer.
    Free will is an illusion, people will always choose the perceived path of greatest pleasure.

  8. #8
    LA CHÈVRE
    Reputation: Dan Gerous's Avatar
    Join Date
    Feb 2004
    Posts
    9,400
    Tuesday is an easy day for me. About an hour of easy riding outside for commuting and another hour on the trainer doing leg speed work: spin-ups, 10sec max cadence, 60sec one-legged stuff.

    Today, again an hour of commute going a bit harder (in the cold and snow today) and then at least 2 hours of Z2 then some core and a bit of resistance training.

    DAN.GEROUS.NET : MOUNTAIN BIKING : CYCLOCROSS : ROAD :

  9. #9
    CB2
    CB2 is offline
    Jam Econo
    Reputation: CB2's Avatar
    Join Date
    May 2006
    Posts
    4,212

    My Tuesday workout


  10. #10
    No longer 26
    Reputation: G-Live's Avatar
    Join Date
    Jan 2004
    Posts
    3,071
    Spinervals 1.0
    1 hr of Spinervals Lake Placid ride today.

    G
    You can't depend on honest answers from dependant hands...

  11. #11
    mtbr member
    Reputation:
    Join Date
    Jul 2004
    Posts
    544
    2hrs endurance, keep the watts over 200. Tonight is the same with 16x12sec seated bursts.. 46x11 from 3mph with 5min rest between. Tomorrow the same with 2x30min Tempo.

    Last night was especially fun, the freezing rain warranted the first night with Studded MTB tires. The weekend snow covered with freezing rain made for a crunchy ride. Schools closed today, but the temps are suppose to get above freezing which will make the road conditions much better for the next 2 nights.. gotta love Winter!

    There is a park near by with a long, fairly straight 6 mile road, and no traffic. Perfect training grounds for when the place is covered in snow and ice.

  12. #12
    TEAM TOPEAK - ERGON
    Reputation: KERKOVEJ's Avatar
    Join Date
    Jan 2004
    Posts
    2,039
    Tuesday
    - AM Mito roller ride. 50 min tempo at 240-250 watts
    - Core/gym workout
    - PM 1.5 hr road ride with 60 min sustained 240-286 watt tempo

    Wednesday
    - AM Mito roller ride. 50 min tempo at 240-250 watts
    - Core/gym workout
    - PM road ride with 3 x 20 min high Z3 / low Z4 wattage tempos

  13. #13
    LA CHÈVRE
    Reputation: Dan Gerous's Avatar
    Join Date
    Feb 2004
    Posts
    9,400
    Jeff, what's a Mito ride?

    DAN.GEROUS.NET : MOUNTAIN BIKING : CYCLOCROSS : ROAD :

  14. #14
    TEAM TOPEAK - ERGON
    Reputation: KERKOVEJ's Avatar
    Join Date
    Jan 2004
    Posts
    2,039
    Quote Originally Posted by Dan Gerous
    Jeff, what's a Mito ride?
    Instead of me getting long winded on this subject, check out these links which give a good idea of these early AM efforts:

    http://autobus.cyclingnews.com/fitne...cogen_training

    http://www.informaworld.com/smpp/con...ent=a791674884

  15. #15
    LA CHÈVRE
    Reputation: Dan Gerous's Avatar
    Join Date
    Feb 2004
    Posts
    9,400
    Quote Originally Posted by KERKOVEJ
    Instead of me getting long winded on this subject, check out these links which give a good idea of these early AM efforts:

    http://autobus.cyclingnews.com/fitne...cogen_training

    http://www.informaworld.com/smpp/con...ent=a791674884
    Oh I see... I just didn't know the Mito term... Thanks.

    DAN.GEROUS.NET : MOUNTAIN BIKING : CYCLOCROSS : ROAD :

  16. #16
    mtbr member
    Reputation:
    Join Date
    Apr 2007
    Posts
    245
    Tuesday was a recovery day 1hr easy spin with some one legged work thrown in.

  17. #17
    LMN
    LMN is offline
    mtbr member
    Reputation:
    Join Date
    Sep 2007
    Posts
    3,469
    Quote Originally Posted by dkri
    LMN -
    How do those numbers translate to effort levels for you? I'd imagine that even if you are very light, that 200-220 would be at most a light tempo effort, yes?
    I did your 1 hour at LT deal on Sunday to test and find out how much I lost through the fall. Was very pleased to get through it at 4w/kg without any drama. Will try about 5% higher watts next time.
    Thanks
    Dave
    Effort wise that would be around 80-85%. I could still carry on a broken conversation, but definitely felt a bit of a load. Right now I estimate my FTP to be around 230 watts, compared to a peak in season of 270 watts.

    As I said I tend to be fairly easy on myself when on the trainer. If I do too much I end up not riding the trainer.

  18. #18
    mtbr member
    Reputation:
    Join Date
    Apr 2009
    Posts
    1,297
    Yesterday (Tuesday) I did a bit of core exercises (planks, pushups, etc) and today went for a 55 minute run. The middle third of the run was on rocky singletrack. On the last climb before the end of the run I did some Lydiard-style hill-bounding.

  19. #19
    mtbr member
    Reputation: Yeti2424's Avatar
    Join Date
    Feb 2009
    Posts
    317
    Static lower body day for me...

    1. Elliptical 800 meters @ Level 15 resistance 2min 45sec
    2. Power Cleans 225x2-245x2 -255x2-265x2-275x2
    3. Box Squat 4x365x2-4x375x2-4x385x2
    4. Front Lunges 100x8-110x6-120x6-130x4
    5. Single Leg Bench Squats (Bodyweight)x8-50x6-60x6-70x4
    6. Straight Leg Deadlift 185x 8-205x6-225x6-245x4
    7. Hamstring Curls 90x 8-100x6-110x6-120x4

    Working between 90% and 95% of my Box Squat 1 rep max(405#). I have 3 weeks of heavy eating left on my mass cycle before I start to whittle it down again and see what's left. Since October I have gained about 30lbs (225-255) and managed to keep some visable abs so I think that its going well. I'm hoping for a 10-15lb gain in muscle.
    Retribution Fitness: Strength, Power, and Purpose
    General fitness workouts posted daily.

  20. #20
    mtbr member
    Reputation:
    Join Date
    Apr 2007
    Posts
    245
    Quote Originally Posted by Yeti2424
    Since October I have gained about 30lbs (225-255) and managed to keep some visable abs so I think that its going well. I'm hoping for a 10-15lb gain in muscle.
    That's a different trend, with most on this board trying to maximize their power to weight ratio.

    After over 35 years of weight training, I quit a little over a year and a half ago. Found I have some potenial on the bike, 70 VO2 max @ age 50, but had a body comp more like football player than an elite cyclist. Since I started racing four years ago I've dropped 25 lbs, probalbly 10 fat/15 muscle. At mid season last year I was 152 lbs and 8% body fat; hoping to get to 145 and 6-7% this year.

    I still do core work and push-ups to balance my cycling-centric workouts.

  21. #21
    mtbr member
    Reputation:
    Join Date
    Apr 2005
    Posts
    704
    Tuesday as far as this week is a Sub-threshold workout including 2x20 min at 88-94 % of my FTP........

  22. #22
    mtbr member
    Reputation:
    Join Date
    Jul 2006
    Posts
    130
    Ah, tuesday..
    20 min from 80W with 40W inlcine every three minutes
    5x5 at 370W low 50-60 rpm 2 min rest
    10 min @ 330W 85 rpm
    10 min @ 310W 100 rpm
    15 min recovery
    Bedtime.

  23. #23
    mtbr member
    Reputation:
    Join Date
    Oct 2006
    Posts
    681
    I prefer the sustained threshhold 8min intervals at 700w with 2 min RBI..........at 90rpm

  24. #24
    mtbr member
    Reputation:
    Join Date
    Mar 2007
    Posts
    191
    LMN,
    When on the trainer, which bike are you riding?

  25. #25
    mtbr member
    Reputation:
    Join Date
    Nov 2004
    Posts
    1,971
    Quote Originally Posted by suvowner
    I prefer the sustained threshhold 8min intervals at 700w with 2 min RBI..........at 90rpm
    That's it?

Page 1 of 2 1 2 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •