Christmas 2015 Circuit/Brick
After a steady 30 mile ride I performed a light workout to help flush the legs and maintain mobility and stability for squating, etc. Then I ran on the treadmill at a casual pace, then a 100 meter swim on the VASA Erg. Then completed three more circuits. Check out the video.
Here is my first Beta Test of last evening's indoor High Performance Trainer Session for the upcoming series. This workout is most commonly known as Strength Endurance (SE) to anectodially: 1) as a form of on-the-bike resistance training that results in muscular hypertrophy and thus possibly increases maximal neuromuscular power, or 2) as a means of enhancing the recruitment of type II (fast twitch) motor units during prolonged bouts of exercise, thus improving their resistance to fatigue via increases in mitochondrial content, capillarization, etc.
Many coaches endorse this form of training for the above reasons. However, I do not. My reasons for SE is 1) to retrain the rider to be more efficient throughout the entire pedal stroke. and 2) help clients that are cycling-detrained (getting back into cycling) allowing them to get back to rididng without over stressing them anaerobically and neuro-muscularly.
My workout consisted of riding on my road bike on the Kurt Kinetic Road Machine/Smart Trainer (https://kurtkinetic.com/products/kinetic-road-machine-smart/). The trainer measures power (not as accurate as an SRM, Power Beam, Power Tap, Stages, etc. but it is repeatable... so who cares if it is 10 or so watts off as long as it measure the same all the time right? Especially at a fraction of the cost.).... Here is a shameless plug for the upcoming High Performance Trainer Session... sign up for the 3 month class and get a hugh discount on one of these Smart Trainers.
BACK TO THE WORKOUT.
1. Warmup 10 minutes... Average cadence 90 rpm, average power 170 watts
2. SE: 20 minutes at 70% of my warm up average cadence and 95% of warmup average power.
3. HCm (High Cadence moderate) Then 3 minutes at 130% of warmup cadence and 50% warmup power 85 watts.
4. Then 8 minutes easy cool down.
With a few modifications this should be a great work out to get folks back in the groove:)
Until next time...
"The Speed Doctor" (coined by one of my clients?
Over thirty years experience of making mistakes should count for something:)