Today is upper body day at the gym. Do Leg Presses as well!
| Excercise | Reps | Weight |
|---|---|---|
| Ring Pull-Up | 3 x 4 | N/A |
| Dip | 3 x 3 | N/A |
| Skin the Cat | 3 x 2 | N/A |
| Crow Pose | 3 x 25s | N/A |
| Leg Press | 3 x 8 | 69kg |
Leave laptop and change of clothes at work.
Go to Tempelhofer Feld and do a 1hr ride. Include 4x8 minutes Over Under Intervals - 3u/1o/3u/1o (5 minutes rest between intervals)
OverUnder intervals alternate between two intensity levels. For the under portion you should be at your Steady State intensity. For the over portions you should accelerate to your Climbing Repeat intensity. Alternating between these two intensities generates a lot of lactate and forces your body to improve its ability to process that lactate while continuing to produce power. Don't start these intervals too hard as the over portions will be very difficult toward the end of each interval.
tl;dr - Alternate between 7/10 intensity and 8/10 intensity
Enjoy it, but remember to ride to work. Don't drink tonight.
Today is core day at the gym.
| Excercise | Reps | Weight |
|---|---|---|
| Hanging Knee Raises | 3 x 8 | As high as possible |
| Plank | 3 x 20s | N/A |
| Side Plank | 3 x 20s | N/A |
| Hollow Hold | 3 x 20s | N/A |
| Superman | 3 x 20s | N/A |
| Pistol Squal Practice | 3 x 3e | N/A |
Leave laptop and change of clothes at work.
Go to Tempelhofer Feld and do a 1hr ride. Include 4x8 minute Steady State Intervals (4 minutes rest between intervals)
Steady State intervals are designed to improve your sustainable power and raise your power at lactate threshold. Do these efforts on a flat stretch or a gradual uphill and aim to keep a consistent effort throughout all the intervals. At the end of the last interval you should be unable to continue at the same intensity.
tl;dr - 8 minute intervals at 7/10 intensity. Power should be constant between the intervals.
Follow the Yoga for cyclists program with Yoga with Adrienne for now.
Aim for 1500 kJ burned at endurance pace. Low CHO availability at start. (Don't eat / drink too much Saturday night). Same each week to track progress. Ride from the top of the AVUS to Glienicker Brücke.