Week 1
1
2
3
4
5
6
7
Day 6
LD - LAR Session for Cyclist
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Day
Recovery Blocks
LD- LAR Recovery Cyclist
Horizontal
Dowel Rod Halo
Set reps intensity Tempo
1 5 Each Direction light with rhythm controlled
2 5 Each Direction light with rhythm controlled
Wide Stance Hip Decouple
Set reps intensity Tempo
1 5 each side light with Rhythm controlled
2 5 each side light with Rhythm controlled
Split Kneeling Front-to-Back Sagittal Reach T2 HpDC
Set reps intensity Tempo
1 5 Each side light with rhytm controlled
2 5 Each side light with rhythm controlled
1/2 Kneeling Ankle Rocks
Set reps intensity Tempo
1 5 Each side Easy controlled
Self-Massage: Quadriceps
Set time Tempo
1 30 sec each side controlled
2 30 sec each side controlled
Self-Massage: Glutes
Set time Tempo
1 30 sec each side controlled
2 30 sec each side controlled
Self-Massage: Lower Leg
Set time Tempo
1 30 sec each side controlled
2 30 sec each side controlled
Self-Massage: Foot
Set time Tempo
1 30 sec each side controlled
2 30 sec each side controlled
Side Lying 90-90
Set reps Tempo
1 5 Each side controlled
2 5 Each side controlled
Self-Massage: T-Spine
Set time Tempo
1 30 sec each side controlled
2 30 sec each side controlled
Self-Massage: Neck
Set time Tempo
1 30 sec each side controlled
2 30 sec each side controlled
LD – 7 Day Metabolic Program – Prep for Cycling Season added LAR Day 6

LD - LAR Session for Cyclist

Work-In
Recovery Day
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Today your rest day is a work-in recovery session
Goal is to work on some mobility in joints actively work on the recovery on the tissues.

Recovery Blocks

LD- LAR Recovery Cyclist
Horizontal Loading

Today your work-in is a recovery session
Goal is to work on some mobility in joints actively work on the recovery on the tissues.

UMT
Dowel Rod Halo
Set Reps Intensity Tempo
1 5 Each Direction Light With Rhythm RPE Controlled
2 5 Each Direction Light With Rhythm RPE Controlled
LAR UMT
Wide Stance Hip Decouple
Wide and Staggered Stance
Set Reps Intensity Tempo
1 5 each side Light With Rhythm RPE Controlled
2 5 each side Light With Rhythm RPE Controlled
LAR ULT
Split Kneeling Front-to-Back Sagittal Reach T2 HpDC
T2- Threshold 2
Set Reps Intensity Tempo
1 5 Each side Light With Rhytm RPE Controlled
2 5 Each side Light With Rhythm RPE Controlled
LAR UMT
1/2 Kneeling Ankle Rocks
This dynamic stretch helps mobilize the big toe and ankle complex with a secondary benefit of hip mobility.
Set Reps Intensity Tempo
1 5 Each side Easy RPE Controlled
LAR
Self-Massage: Quadriceps
"How-to" self-massage for the Quads
Set Time Tempo
1 30 sec each side h:m:s Controlled
2 30 sec each side h:m:s Controlled
LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time Tempo
1 30 sec each side h:m:s Controlled
2 30 sec each side h:m:s Controlled
LAR
Self-Massage: Lower Leg
"How-to" on Self-Massage for the Lower Leg
Set Time Tempo
1 30 sec each side h:m:s Controlled
2 30 sec each side h:m:s Controlled
LAR
Self-Massage: Foot
"How-to" self-massage for the feet
Set Time Tempo
1 30 sec each side h:m:s Controlled
2 30 sec each side h:m:s Controlled
UMT
Side Lying 90-90
Set Reps Tempo
1 5 Each side Controlled
2 5 Each side Controlled
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time Tempo
1 30 sec each side h:m:s Controlled
2 30 sec each side h:m:s Controlled
LAR
Self-Massage: Neck
"How-To" self-massage for the Neck
Set Time Tempo
1 30 sec each side h:m:s Controlled
2 30 sec each side h:m:s Controlled