Workout of the Week

Second time through the New 2010 WOrkouts ... Compare to last time 

Number 1

:::

As many rounds as possible of:

20 one hand dumbell swings per side

Run 100m

20 ring rows or some horizontal pull

Run 100m

Peter's Wo of the Week 

90 min endurance

  -- include 10-20 min of uphill tempo effort hike a bikes ... break up as required by local terrain

* review good form for hike a bike before workout. Right hand should be on top tube or seat.

    - use quick little steps and keep head up/good posture

** use proper 'cyclocross' or 'cowboy' style mounts/dismounts even if uncomfortable

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Crank the Shield Training Plan

Big Endurance week this week ... bit of a test for you come the weekend so be ready.

Try and prep like you will for CTS WEEKEND.  get your stuff ready by midweek, bike all set up.

plan out your food. go through the same pre workout / post workout routine/nutrition/bike repair/nap etc.

Enjoy and let us know how you do ... this will help us guide your last month of prep for CTS 2010!

Workouts:

1) same as last week. 4-5 x 3-5min Hills Max sustainable effort. same start location
           * really get a good warmup in for these so you are ready to go, hold back a bit on the first one so you can finish strong !

2) Endurance Day 1 (recommend Saturday) * point to point would be cool motivation !
         - 4-5 hrs is a good goal. As always mix your gravel/pavement/offroad
              - Hr should stay below 80% for sure to ensure steady performance through the day AND TOMORROW !

3) Endurance Day 2 - Same as yesterday ... steady effort finish hard in last 20km if feeling strong.


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Workout of the Week

Steve Workout of Week -- Number 3

As many rounds as possible in 10 minutes of:

50 - 4 count leg levers
50 situps feet not anchored
Run 10m 20m 10m shuttle
Rest :30 seconds

Peter  Workout of Week

- In long endurance ride this week complete 100 burpees 

VIDEO FOR BURPEES

Divide / Partition as needed

Post How you divided to Comments

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Crank the Shield Training Plan

3rd Week. No Hiding ! 

Make sure you are getting in some strength and hike a bikes . 

Some of the biggest limiters people find at stage races are related to upper body / back pain (fatigue ?)   AND lower leg/knee pain from being off their bike walking, especially uphill. 

Use Steve's workout of the week as guidance and find some steep hills to walk up in your endurance rides ! Explore ! 

1) Top End

-- 30-60min warmup -- Find a hill that will take 3-5mins to climb

then
6-8 x 3-5min hill intervals

 ***Aim to start and finish at the same spot every time.  Recover as long as needed to cover same ground

2)Endurance+Tempo

            - Complete 1.5-2 hours at endurance pace- below 75% MHR

Then complete:

2x20 min at 78%-83% of Max heart rate / If you can do this offroad even better

End with 15min easy spinning

3) Endurance   ** got idea to test equipment like packs / nutrition on this ride

   - 3 to 4hrs 65-755 on road and up to 80% offroad try to be fairly steady and mix both road/gravel/offroad trail.

    - Only go as long as you can fuel properly for and maintain performance (ie. without slowing down ... don't start to hard!)

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More big results from mtb nationals

Congrats to Paul Cooney on HUGE performance today in CANMORE

3 rd place in a hard fought battle on 4 laps for master men

Paul has done a great job on communication and goal setting plus lots of hard work to get this result ... Congrats

Congrats to Mical and Jared on Big Nationals Performances

A great day door both athletes a 3rd for Mical in Elite women

And

1st for Jared Stafford in Espoir Men after sticking to the game plan of pacing into the lead, classic Snpd win!




- Posted using BlogPress from my iPhone

Workout of the Week

Steve Workout of Week -- Number 2

12 rounds

5 pushups
10 situps
15 jumping squats with hands behind head
:30 seconds rest in top of pushup position

Peter  Workout of Week
- In long endurance ride this week get in most climbing you can in time

Post time and Altitude in Meters to Comments

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Crank the Shield Training Plan

Week 2 of the Second Block. You guys must be getting Fit !!!

How is your nutrition during the day ? Making sure to keep fueled during day to fuel post-work rides ? 

Check out our resources page for a link to Hammer Nutrition Guidelines. They are invaluable for the endurance athlete. 

1) Threshold

   - Warmup well ~30min some sprint efforts can help here. 

             - complete 4-6 x 8 min @ 85-88% of MHR or 8-9 / 10 RPE

                         * breathing should be noticeable and deep but Not excessive as in a max/TT effort

                         ** great to do this on same gravel road loop to track performance. 

2) Endurance+Tempo

 - 1.5 hours at endurance pace- below 75% MHR

Then

   2x15 min at 78%-83% of Max heart rate

If you can do this offroad even better

End with 15min easy spinning

3) Long Endurance 3-4.5hrs this week. Nice and steady 65-75% or a few times up to 80% if offroad.
   - Keep RPE around a 7/10 for total ride today.
   - ***** Remember to use this ride as a prep ride for event. Use your pack, your nutrition strategy, carry your tools and extra clothes. What are you using for chamois creme ? *****

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Torn Tire Mechanical Fix ... You will need it someday!

Nice Trick for anyone who rides a bike. Inevitably your tire will split / blow out / rip / tear at some point regardless of whether you road ride, mtb whatever. 

Torn Tire Fix. Enjoy and remember for your next Torn Tire!

Thats a tear ... got as big as a tennis ball and rubbed on fork before it popped. 

Lotto Max gave me the lucky ticket for the day

 ( Money, bar wrapper, old tube are classic shim materials) 

Couple Folds of the Lotto Max Flyer and a nice Shim is in behind Tube

She holds air and ride got finished no worries

From TrainwithPeter.com

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Tips on Stage racing from 2 fast girls !

Mical Dyck Just finished off the BC Bike Race in the mixed Category. Check out her blog for a summary and especially watch for ideas you can use in your own racing. 

LINK

Also 

Check out Catherine Pendral's blog for a few great insights into racing as a partner group.

She and Geoff Kabush just completed the BC Bike race and she has posted a summary for each day that has many little ideas and tips.

LINK 

Main one to watch for is feedzone strategy when one partner is considerably stronger.

Through aid station 2 Geoff and I take advantage of being a team.  He fills my bottle as I ride through and set a hard tempo.  He bridges up, but we have gapped some guys that had to stop for fuel.   Through the last single track I start fading a bit, but only Marty and Steph and Tonkin go by us for the finish and we claim another top 10. 2hr 42

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Workout of the Week

New 2010 Steve's WO of the Week # 1 

Number 1

:::

As many rounds as possible of:

20 one hand dumbell swings per side

Run 100m

20 ring rows or some horizontal pull

Run 100m


Peter's Wo of the Week 
90 min endurance
  -- include 10-20 min of uphill tempo effort hike a bikes ... break up as required by local terrain
* review good form for hike a bike before workout. Right hand should be on top tube or seat.
    - use quick little steps and keep head up/good posture
** use proper 'cyclocross' or 'cowboy' style mounts/dismounts even if uncomfortable

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Crank the Shield Training Plan

So we get started on the second week of the second block.

Summer is here so NO EXCUSES.

3 Key workouts get them in When you are recovered and able to focus. Fill extra time with Steve's and Peter's Workouts of the week and steady endurance!

1) 30/30s

  - 30min WU

   - then complete 30sec Max effort / 30sec easy spinning for 10min Total

   - Rest 10min easy spinning then REPEAT once more 30sec/30sec for 10min interval

        *so 2x10min of 30/30 micro-intervals.

2)Endurance+Tempo

            - Complete 1.5 hours at endurance pace- below 75% MHR

Then complete:

10min at 78%-83% of Max heart rate / If you can do this offroad even better

End with 15min easy spinning

3) Endurance   ** got idea to test equipment like packs / nutrition on this ride

   - 2.5 to 4hrs 65-755 on road and up to 80% offroad try to be fairly steady and mix both road/gravel/offroad trail.

    - Only go as long as you can fuel properly for and maintain performance (ie. without slowing down ... don't start to hard!)

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