Week 1
1
2
3
4
5
6
7
Day 3
LD – SISS – Cycle Saddle Time
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Metabolic
LD – 7 Day Metabolic Program – Prep for Cycling Season added LAR Day 3

LD – SISS – Cycle Saddle Time

Workout
Metabolic
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Todays session is about getting used to long steady duration ride along with getting used to being in the saddle.
To prepare your body for the long cycle it is advisable to do few warm-up exercises before you begin. work through the warm up for your ankles, hips and back.

To ensure you keep the energy levels for the ride for this longer duration at an average of RPE 6-7, I suggest building up over the first 10-15 minutes to settle you in and get past that uneasy and un-wanting muscle fatigue phase. The next phase use your energy levels to keep the steady pace.

It’s equally important to cool down your body to prevent any injuries. Ensure you take the time to work through the cool down.

NOTE: If getting outside to do this ride it is preferable to find a reasonably flat terrain, however hills are unavoidable. Monitor your cardio creep and adjust accordingly to keep a steady state heart rate

Warm-Up Blocks

LC - BW Warm up - Movement Based Workout
Horizontal Loading

Rub and Scrub Ankle
Set Time
1 15 h:m:s
Rub and Scrub Knee
Set Time
1 15 h:m:s
Rub and Scrub Pelvis
Set Time
1 15 h:m:s
LLT
ViPR PRO Pre Position Triplane Foot Reaches
Set Reps
1 10

In this actvivity replace the vipr with a Dowel or use arms for balance.

LMT
Runner’s Rotational Hinge Ball Knee Drive
Set Reps
1 8

In this activity, please just use yoru hands to ward against your knee, apply the appropriate pressure to keep your balance

ULT
Open Chain Hip Internal Rotation Quick Release
Set Reps
1 8

instead of using the band here, use yor own bodyweight to return the the leg quickly.

Reverse Lunge Eye Tracking
Set Time
1 15 h:m:s

Workout Blocks

LD – SISS – Moderate Intensity Bike Ride (Saddle Time)
Horizontal Loading

Today our goal is to spend some time in the saddle and work with moderate at work at a consistent moderate intensity. Can be performed outside or on the trainer.

Moderate working rate of 5-7 RPE with 10 being hard. Think about being winded however still able to have a conversation.
NOTE: Important to watch your heart rate and avoid any spikes in cardio output.

Moderate intensity - working at

LLT
Bike Ride
Set Time Intensity
1 120 h:m:s Moderate RPE

Cool Down Blocks

LD - Cool Down
Horizontal Loading

LAR ULT
Stability Ball Child’s Pose
Set Time
1 30 sec to 1 minute h:m:s

Just use regular childs pose.
Breathing in for count of 6 hold for 4 breath out count of 10
4 cycles

UMT
Side Lying 90-90
Set Reps Tempo
1 10 each side Controlled
ULT
Seated Overhead Hand Iso Warding
Set Reps
1 10
GAR ULT
Wall Double Leg RP
Lie Supine with both legs vertical at 90 degrees to the hips -up against the wall.
Set Time
1 2 minutes h:m:s

Focus on Breath work